Strict Press/BMU

Friday

Caffeinated CrossFit Gym, Smyrna, GA

Assault Bike Fun!

Assault Bike Fun!

Part A: Choose as a class

Option A: Spend 12 min working on getting bar muscle up Example suggestion: 5 Min Practice + 5 Min EMOM working on kip/chest to bar/hip thrusters to strengthen muscles needed

Option B: Spend 12 min working on strict press Example suggestion: 4x2 strict press climbing, 4x5 landmine press each arm

15 Min AMRAP:

3-6-9-12… 
Dumbbell Power Snatch (70/50)
Bar muscle ups

**250 M Row after each round