Monday 9-14-15

9-14-15

Mark September 18th off on your calendars! Celebrate with the RCF1 family for Coach Erika’s send off with food, drinks, games, and fitness!

Warm Up:

Full CrossFit Warm Up – 3X10

Skill:

Muscle Ups

WOD:

12-9-6 reps for time of:
Muscle-ups
275-lb. deadlifts

Each time you break a set of muscle-ups, perform 3 ʺpenaltyʺ deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.

After Bash:

GHD Hip Extension Rows

ONE Nation Competitors:

Find a max weighted Muscle Up / or Pull Up

Travel WOD:

12-9-6

PUll Up
Push P
DB DL

X 2

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