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9.27.22- Tuesday

By September 26, 2022WOD

SPEAKEASYCROSSFIT

SKILL

  • 15 Minutes reviewing the kip and muscle up progressions. If you do not yet have strict pullups, you will be focusing on tightening up your kip and working Muscle Up drills on the low rings.

METCON

  • For Time:
    • Double Unders
      20-40-60-80-100
      Muscle Ups
      2 – 4 – 6 – 8 – 10

SPEAKEASYSWEAT

  • AMRAP20

    400m Run
    10 Dual DB Bench Press
    20 Abmat Sit-Ups

After Party

  • 3 Rounds
    20 Alt. Hammer Curls
    Rest :30

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