Workout of the Day

October
5
2017

PBB event 3

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Front Squat (Establish 3RM front squat from rack)

Metcon (Time)

For Time:

21-15-9 reps of:

front squats #135/95 mrx# 115/75

15-12-9 reps of:

chest to bar pull ups (pull ups for 50+)

RX+

21-15-9 front squats #155/105

12-9-6 bar muscle ups (9-6-3 female)

10 min time cap (if you don’t finish in time add remaining reps to 10 min)

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