30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

HAPPY FRIDAY

February 01, 2018

CrossFit Spanish Fort – CrossFit

Warm-up (No Measure)

Skill Warmup

2 Rounds

10 Strict Pull-Ups

10 Ring Dips

Then,

5-6 MU Progressions

Metcon (Time)

3 Thrusters 95/65

2 Chest2Bar Pull-Ups (RX)/ 1 Muscle-Up (RX+)

6 Thrusters

4 Chest2Bar/ 2 Muscle-Ups

9 Thrusters

6 Chest2Bar/ 3 Muscle-Ups

12 Thrusters

8 Chest2Bar4 Muscle-Ups

15 Thrusters

10 Chest2Bar/ 5 Muscle-Ups

18 Thrusters

12 Chest2Bar/ 6 Muscle-Ups

21 Thrusters

14 Chest2Bar/ 7 Muscle-Ups

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