River Parish Crossfit - Squarespace

 

pt. 1: Metcon (Time)

For time:
10 Dumbbell Thrusters, 50/35 lbs
50 Double Unders
8 Dumbbell Thrusters, 50/35 lbs
40 Double Unders
6 Dumbbell Thrusters, 50/35 lbs
30 Double Unders
4 Dumbbell Thrusters, 50/35 lbs
20 Double Unders
2 Dumbbell Thrusters, 50/35 lbs
10 Double Unders

Goal: 7 min or less

Start Part 2 at the 10 min mark...

Pt.2: Metcon (Time)

For time:
10 Bar Muscle-ups
20 Row Calories
8 Bar Muscle-ups
16 Row Calories
6 Bar Muscle-ups
12 Row Calories
4 Bar Muscle-ups
8 Row Calories
2 Bar Muscle-ups
4 Row Calories

Scale for Muscel ups: chest to bar pull ups and dips

Goal: 9 min or less

Raymond Guedry