Friday 7-10-15 WOD

Matt putting on a muscle up clinic. "How many do you want me to do?" 

All of them Matt... All of them...

Friday 7-10-15 WOD

CrossFit:

Reverse 15.1

6 Min Time Cap Build to your 1RM C&J

Immediately at 6:01 your 9 min AMRAP begins

9 Min AMRAP
15 T2B
10 Deadlifts 75/115#
5 Snatches  75/115#

This Workout has a 15 Min time cap and will be done the opposite of the open workout 15.1 with the heavy lifting done before the MetCon. Athletes should have all weights required prior to the start of the workout. Make sure to have all your scaled options set up as well for the workout.

Fitness:

6 Min time Cap build to your heaviest single Deadlift

Immediately at 6:01 your 9 min AMRAP begins

9 Min AMRAP
15 Hanging Leg Raise
10 KBS
5 Kettlebell Snatches/arm