Crossfit 1/14/20

Metcon (Time)
"Part Time"

Rx
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
21/15 Calorie Assault Bike

Scaled
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-up Variation

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (35/25)
21/15 Calorie Row

– We’ll complete two couplet workouts with no rest between
– All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and bike
– Expecting this conditioning piece to take around 12-20 minutes to complete

Silverback Accessory
Strict Gymnastics

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:

1 Strict Chest to Bar Pull-up
1 Strict Pull-up
1 Kipping Pull-up
1 Chest to Bar Pull-up
1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows