Warm Up
 
3 RNFT
200m run
10 Burpees
10 Walking Lunges - 50 ft.
3 Wall Walks 

A. Skill Development
Kipping
(If 5+ Muscle-Ups, perform strength accessory)

B. Strength Accessory:
4 x 1-3* + AMRAP
Strict MU + Ring Dips
* Depending on athlete ability,
perform 1-3 MU before AMRAP of dips

C. WOD
8 Rounds for Time:
10 Pull-Ups
10 Box Jumps (24/20)
5 Power Cleans (135/95)
Rest 1 min

RX+: C2B Pull-Ups, 185/125 cleans

Box Briefing
New Saturday Class time added
8:00am - CrossFit
September 21, 2017 by Trojan Athletics