CrossFit P9

CrossFit P9: Sexta Feira - 31.07.15

Mobilidade
Quadril

Strength
1 x 20 of Back Squats @ 65% of 1RM

WOD
"30 MUs"

Rx:
For Time (12' Time Cap):
     • 30 Muscle Ups

Intermediate:
For Time (12' Time Cap):
     • 10 Strict Pull-Ups
     • 10 Ring Dips
     • 10 Strict Pull-Ups
     • 10 Ring Dips
     • 10 Strict Pull-Ups
     • 10 Ring Dips



 

Scaled:
For Time (12' Time Cap):
     • 10 KB Rows on the Box
     • 10 Dips on the Box
     • 10 KB Rows on the Box
     • 10 Dips on the Box
     • 10 KB Rows on the Box
     • 10 Dips on the Box

1RM = 1 Rep Max