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CrossFit Danbury – CrossFit

Metcon (Time)

For time:

30 Power Clean (135/95)

30 Pullups

20 Hang Squat Clean (135/95)

20 CTB pullups

10 Thrusters (135/95)

10 Bar Muscle-ups
*modify pull-ups to ring row

*modify CTB to Kipping pull-up or Chest to ring

*modify MU to Kipping CTB or strict pull-up (banded if needed)

Extra weightlifting (7×5)

Clean and Jerk

[email protected]% (use 90% of max)

(can do squat or power clean/push or split jerks. Whatever you feel you rather work on)
Before or after Metcon

Extra Gymnastics (Time)

Bloodshed challenge

“The Flamingo”

5 Ring MU

20 burpee to rings

10 Ring MU

20 burpee to rings

5 Ring MU
*before or after metcon

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