08/15/2019

CrossFit Manayunk – CrossFit

Warm-up (No Measure)

3 rds

10 cal row

10 kb swings

10 empty barbell FS

10 Kips

Strict Press (6×1 @ 91% )

Standing

Bar Muscle-ups (5×10 Hip to the bar )

Think of the toes to bar kip(strong lat drive) then “pop” hips to the bar

Savage Ravitch (3 Rounds for reps)

0-12 min

30 dubs

2 alt db snatch

2 wall balls

dubs go up by 10 each rd DB & WB go up by 2 each rd

12-20 min 1 rep max squat clean

20-22 max T2B


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