CFV, be sure and tell Traver Fencl Congratulations for passing his Level 1 CrossFit Certification! We are very lucky to have the knowledge and experience that Traver brings to our box.
Have a great week in the box work hard and don’t give your coaches to hard of time while I am gone.
4 Min AMRAP
5 Strict Press
10 Push Ups
10 Sit Ups
1 x 5 Strict Ring MU – 10 Kipping MU or Sub 10 Strict Pull Ups + 10 Ring/Matador Dips
1 x 5 Bar Muscle Up – Sub 10 Strict Pull Ups + 10 Matador Dips
1 x 5 Legless Rope Climb – 5 Rope Climbs/5 Attempts
1 x 10 Strict C2B Pull Up – 10 Kipping C2B/10 Kipping Pull Ups
15 Min Time Cap
*Sub for pull ups will be negative PU, jumping PU, and ring rows.
Native Sons Salt Games WOD #3
“Tons of Fun”
ME Hang Power Clean
3:00 Min Rest
ME Shoulder to Overhead
*Only one person working at a time. Teams will decide bar weight. Bar CANNOT touch the ground 5 Burpee penalty if it does!!!
*Score = Weight X Reps (total amount of weight moved)