CrossFit – Wed, Mar 11

American Fit Co Northwest – CrossFit

Back Squat (Weightlifting Variable Reps & Sets)

Every 2:30 × 7 sets

3 Back Squats @72-75%

Gymnastics: Ring Muscle-Ups (Checkmark)

Level 1:

9 min EMOM:

Min 1: 6 Single Arm DB Row per arm

Min 2: Max Ring to Chest Hold (30 sec cap)

Min 3: Bike

Level 2:

9 min EMOM:

Min 1: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups

Min 2: Ring Swing Drill: 5 reps of – 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to Shoulder.

Min 3: Bike

Level 3:

5 sets:

1:00 AMRAP

8/6 Calorie Bike

Max Ring Muscle Ups in the remaining time

-Rest 1 minute between sets-