Main – CrossFit
SKILL
– Spend 10 minutes working on the muscle up progressions
– Spend 10 minutes making improvements in the Deadlift
WOD
4 Rounds for time, of;
AMRAP in 4 minutes of;
– 4 Deadlifts (70kg/105kg)
– 4 Muscle-ups
– 4 Wall balls (6kg/9kg)
5,5,5 6,6,6, keep increasing the number of reps by one each round until the 4 minutes is over.
(Rest 1 minute)
After the 1-minute rest you start back at the Deadlifts for 4 reps, etc
Record score for each round!
SCALING
Deadlifts- Reduce weight
Muscle-ups- Muscle up progression
