CrossFit

Skill:
10 min:

Muscle Up Progression
or
if you have Muscle ups, work on Ring Handstand Pushups

Strength:

Find 3RM Weighted Pullup

WOD:

Partner WOD:

5 rounds:

row 250m
Deadlifts (225/135)

One person rows while the other deadlifts. Score will be total amount of deadlifts minus time penalty.

Time Penalty: For every full minute this workout takes you minus 10 deadlifts.

Example:

12:00 minus 120 deadlifts from score
13:46 minus 130 deadlifts from score

WhipCON:

Murph or 1/2 Murph:

Murph:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

CrossFit Mean Streets
Downtown LA

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