Friday, November 4th, 2022

November 3, 2022
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    – 1:00 Row

    Then 2 Rounds

    – 8 Scap Pull-ups

    – 8 Wall-Ball Squats

    – 8 BB Clean Deadlifts

    – 8 BB Muscle Cleans

    – 8 Knee Raises

    – 8 Kip Swings

    – 8 Wall-Ball Push Press

    Skill

    Muscle Up Progressions

    Pick a muscle up, rings or bar and work on progressions.

    Grip

    Strength

    Kip

    Technique

    Execution

    Metcon

    RX: CrossFit Games Open 14.4 (AMRAP – Reps)

    14-Minute AMRAP:

    60 Calorie Row

    50 Toes-To-Bars

    40 Wall-Ball Shots, 20# / 14#

    30 Cleans, 135# / 95#

    20 Muscle-ups
    RX is Ring Muscle-ups.

    55+: CrossFit Games Open 14.4 Masters (55+) (AMRAP – Reps)

    14-Minute AMRAP:

    60 Calorie Row

    50 Toe-To-Bars

    40 Wall-Ball Shots, 20#/10#

    30 Cleans, 115# / 65#

    20 Muscle-Ups
    RX is Ring Muscle-ups