CrossFit WOD, September 10, 2020


Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Ring/Bar Muscle Ups*
5 Strict HSPU
25 Lunges 45/35
50 Double Unders

*alternate ring and bar MU every other round

This is a big gymnastics workout and here are the modifications.
Muscle Ups:
S1: 7 Reps
S2: Ring MU = Ring Dips, Bar MU= Chest 2 Bar Pull Ups, we are not looking for any kind of jumping muscle up.
Strict HSPU
S1: On the wall, 1 Abmat plus 1 10/15lb plate.
S2: Tall kneeling dumbell/kettlebell press, 5 reps each arm.
Double Unders:
S1: 30 DU
S2: 150 Singles