Crystal’s first Muscle Up, well actually it was her third! But still just as awesome. 14 months of CrossFit, one heck of a work ethic, and a love for her sport and fellow community! So proud of her. Bad ass!!

 

WARM UP:

200 M. Run

Then:

2 Rounds

10 Pass Throughs

10 OHS

10 Good Mornings

Then:

200 M. Run

SKILL:

Hollow Taps

2×5

Pair With:

Frog Stands

2x Max Effort

LIFT:

Power Squat Cleans

3×5 @ 80%

WOD:

“POWER”

5 rounds

5 Power Cleans (185/135) (165/110) (155/105) (135/95)
10 T2B
15 box jump overs (24/20) (20/12)

POST WOD:

Hip Mobility

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