8/22/18

Crossfit RXD – Strength & Conditioning

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Complex Fran (Time)

For time:

7 bar muscle-ups

7 chest-to-bar pull-ups

7 chin-over-bar pull-ups

21 thrusters (95/65)

5 bar muscle-ups

5 chest-to-bar pull-ups

5 chin-over-bar pull-ups

15 thrusters

3 bar muscle-ups

3 chest-to-bar pull-ups

3 chin-over-bar pull-ups

9 thrusters

Scaling

Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option

For time:

5 bar muscle-ups

5 chest-to-bar pull-ups

5 chin-over-bar pull-ups

21 thrusters (75/55)

4 bar muscle-ups

4 chest-to-bar pull-ups

4 chin-over-bar pull-ups

15 thrusters

3 bar muscle-ups

3 chest-to-bar pull-ups

3 chin-over-bar pull-ups

9 thrusters

Beginner Option

21-15-9 reps for time of:

Jumping chest-to-bar pull-ups

Thrusters (45/35)
*Scaling options are only suggestions.

Supplemental

Metcon (No Measure)

Emom 7 minutes:

3 Power Snatches (155/105)


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