Metcon
Metcon (AMRAP – Reps)
EMOM 12
Min 0,4,8 – 10 Bar levers
Min 1,5,9 – 6x 5second negative pull-ups
Min 2,6,10 – 12/10 kcal row
Min 3,7,11 – 10 Box jump 24/20
Min 0,4,8 – 10 Bar levers
Min 1,5,9 – 6x 5second negative pull-ups
Min 2,6,10 – 12/10 kcal row
Min 3,7,11 – 10 Box jump 24/20
Post total reps complete
Gymnastics
Metcon (No Measure)
Pull-ups/Muscle Ups progression
(10min)
10min work on either pull-ups/ring or bar muscle ups. If you have one, try to string them to 2, if you can do 2, try 3…
If you working on to get one, work on scaled movements/techniques
10min work on either pull-ups/ring or bar muscle ups. If you have one, try to string them to 2, if you can do 2, try 3…
If you working on to get one, work on scaled movements/techniques
Then AMRAP 3 of pull-up or muscle ups
If you don’t have pull-ups, you will do 1 MU=1Jumping Pull-up+1Ring dips, then put your score on Muscle-ups
Check your score with others from all around the world by click the link
https://crossfit.com/workout/2010/03/10#/comments
Pull-ups (AMRAP 3)
Kipping pull-up:
https://youtu.be/I1U2yxGpptU
https://youtu.be/I1U2yxGpptU
Muscle-ups (AMRAP 3)
Bar Muscle-ups (AMRAP 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
4 Handstand push-ups
8 KB swings 2/1.5 pood
12 Sit-ups
4 Handstand push-ups
8 KB swings 2/1.5 pood
12 Sit-ups
GYM1010 
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