Thursday December 29, 2022

CrossFit

Main

14.4

AMRAP 14 min;
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans, 135 lb.
20 muscle-ups

Rx: toes-bar. Scaled: hanging knee raise
Rx: WB 20-10/14-9. Scaled 20-9/10-9
Rx: 135/95# Scaled: 95/65#
Rx: Ring MU Scaled: pullups

QuickFit/ At home

Main

AMRAP 14 min;
60 cal. row
50 abmat situps
40 WB/Squats *use medball for depth if needed.
30 medball cleans (use same ball for WB/squat depth)
20 ring rows *sub out bent over DB row if needed for layout/flow.