2016.11.15 – Strict

Equity Strength & Conditioning – CrossFit

Metcon

Goal

Quality reps

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

Ascending Ladder

1, 2, 3, 4, …

Strict Muscle Up

Strict HSPU
Modifications for MU

M1 Jumping Bar MU

M2 Low Ring MU

M3 Bar Muscle Up

M4 Ring MU

M5 Strict MU

Modifications for HSPU

M1 Pike HSPU

M2 Box Pike HSPU

M3 HSPU

M4 Strict to ab mat

M5 Strict HSPU


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