111016 – CrossFit

Warm-up
General Warm-up
Lat Mobility
Movement Prep

Strength
Weighted Pull-ups
5×3 @50% of 1 RM

Conditioning
As Many Rounds as Possible in 12 Minutes:
5 Muscle Ups
10 Thrusters (75/55)
20 Double Unders

Muscle Up Subs:
Bar Muscle Ups
Jumping Muscle Ups (rings or bars)
2 Pull-ups, 2 Ring Dips per Muscle Up