5-part workout

A.
Three sets, not for time, of:
Rope Climb x 2 ascents
Hollow Rocks x 30-40 seconds
Double-Unders x 40-50 reps

B.
Take 8-10 minutes to build to a heavy Deadlift

C.
AMRAP 5 minutes of:
Deadlift x 4 reps
Muscle-Up x 4/2 reps (Males = 4 muscle-ups, Females = 2 muscle-ups)

D.
Rest exactly 5 minutes after Phase C, and then:
AMRAP 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups

E.
Double-under for 5 minutes

results:
A. completed
B. 175lbs
C. 3 + 4 deadlifts at 175lbs (1 muscle-up, sub 5 ring dips for the rest)
D. 3 + 4 box jumps
E. completed

7 Notes/ Hide

  1. crossfithobbit posted this