Trident CrossFit – CrossFit
Warm-Up / Skills
Coaches Call
Banded shoulder Work
Metcon
20 Min AMRAP
2 Muscle-ups or (6 C2B pull-ups or 8 pull-ups or ring rows)
4 Handstand Push-ups or 6 box headstands or 4 wall walks
8 kettle-bell swing @(70/53) or 12 Kettle-bell swings @(53/35)
Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs
Metcon
3 Result Type: AMRAP
Male Rx: 35 lbs
Female Rx: 26 lbs