4/2/2019 CrossFit

Real Change CrossFit – CrossFit

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Skill

Every 90 Seconds for 12 Minutes (8 Sets)

1-3 Bar Muscle Up + 2 Bar Dips

*Sub BMU attempt, C2B, Pull Up or Jumping Neg as needed

OPEN: Metcon (Time)

15-12-9-6-3

Slam Ball Over Shoulder (40/25)

Calorie Bike

Hang Power Cleans (135/95)

Box Jumps (24″/20″)

PER: Metcon (Time)

15-12-9-6-3

Slam Ball Over Shoulder (40/25)

Calorie Bike

Hang Power Cleans (115/80)

Box Jumps (24″/20″)

FIT: Metcon (Time)

15-12-9-6-3

Slam Ball Over Shoulder (25/15)

Calorie Bike

Hang Power Cleans (95/65)

Box Step Ups (24″/20″)

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