THURSDAY 10.29.15

Lowry CrossFit – CrossFit

Halloween WOD this Friday 10/30 @ 5:00pm. Costumes absolutely encouraged but not required! No 4:30pm, yoga or 6:30pm class. Yoga will resume next week. Come squat clean a pumpkin and drink a beer afterwards.

View Public Whiteboard

SKILL WORK

Muscle Up Progression

Front Squat (4 Every 90 seconds for 12 min. Build Over Sets. )

Metcon (Time)

30 Double-Unders

15 Deadlift @ Bodyweight

3 Muscle-Ups

20 Double- Unders

12 Deadlift@ Bodyweight

2 Muscle-Ups

10 Double-Unders

9 Deadlift@ Bodyweight

1 Muscle-Ups

**Scale MU’s to Bar Muscle Up, X2 Chest to Bar Pull-ups. X3 Pull-ups.