Tuesday, January 29, 2013

WEDNESDAY-30JAN2013

7 Rounds
3 Muscle Ups
4 Powercleans 155/105#
5 Box Jumps 36/32"
If you can not do the skill of a MU substitute 3 pull-ups + 3 ring dip for 1 MU (so do 9 PU + 9 ring dips per round)

 INTERMEDIATE
7 Rounds
2 muscle ups or 6 Pullups + 6 ring dips
4 Powercleans 115/75#
5 Box Jumps 32/28"

 BEGINNER
5 Rounds
6 Jumping pullups + 3 Chair dips
4 Powercleans-choose weight
5 Box Jumps-choose height

Posted by on or around

3 comments:

  1. ladybugJanuary 30, 2013 at 1:57 PM

    95#, blue box? i think 24", 3:1 jumping and bench dips. 19:58.

    ReplyDelete
    Replies
    1. KeKoa CrossfitJanuary 31, 2013 at 12:22 AM

      Yes it was a 24" box. You did great today Abi and you should come more often.

      Delete
  2. KeKoa CrossfitJanuary 31, 2013 at 12:22 AM

    17:34 with 2 Muscle ups per round, 105# Powerclean and 32" box jump

    Did 16 MUs today without a single fail. Definitely getting better.

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