CrossFit Ambush – CrossFit

Warm-up (No Measure)

10 minute coach led dynamic

Skill

15 minutes to work up to a heavy OHS

Metcon (Weight)

for completion, not time:

1 OHS

2 Bar muscle ups

2 OHS

4 Bar muscle ups

3 OHS

6 Bar muscle ups

4 OHS

8 Bar muscle ups

5 OHS

10 Bar muscle ups

*Jumping Bar Muscle ups for scale down
this is not for time. This is a heavy day and a gymnastics skill day. Rest as needed. Load the bar with 85% of 1RM and use rack.

Cool Down

5 minute coach led stretch