CrossFit MUC – CrossFit Fitness
Metcon (AMRAP – Rounds and Reps)
Warm Up
3 Rds
5 x inch worm
20 x squat jumps
10x scapula pull ups
10x scapula push ups
3x bridge
2x skin the cat
Skill / Strength
Work on Kipping Swing / 2rds of weighted Pull Ups / Negative Pull Ups
3,2,1,1,1
for 20min
WOD
4 min TABATA Bike for calories (20 sec on/10 sec off)
4 min Break
4 min TABATA Bike for calories (20 sec on/10 sec off)
count total calories for score
Mobility