1 Set of Max Unbroken Pull-ups or C2B
Rest 3-4 minutes
1 Set of Max Unbroken Double-Unders
3 minute AMRAP:
-30 Doubles
-1 Rope Climb 15′ MRX 10′
Rest 2 minutes
3 minute AMRAP:
-10 Box Jumps 24/20″ MRX 20/18″
-10 Pull-Ups
Rest 2 minutes
3 minute AMRAP:
-Max Burpee Ring Muscle-Ups or Max Burpee C2B or Max Burpees to a 45lb plate
**Athletes can start with their choice of the 3min AMRAPs**
Core Development
-30 GHD Sit-ups & 60 Butterfly ab-mat sit-ups
YOGA is canceled today.
My man Michael brings it every 5am class. He’s a stud and a great guy. Great job on those hang cleans and front squats!! Keep it up buddy!!
Michael The Freak! Ya got to get up to get down! Way to move weight Michael! This CrossFit stud pays his dues before the sun rises and kicks butt all day. Keep it up!
Oh yeah! Michael is fierce, focused and always ready to throw down! Way to be Michael, keep it up! 😁
Michael is THE man! Quietly dominates every 5 AM WOD! Awesome dude
Way to be, Michael!
Michael is the man! Super strong athlete and a super nice guy. He’ll back-squat a small house and then smoke you on a run.
If he ever invites you on a casual run, you probably want to politely decline. A “light run” for this guy is like 18 miles. Michael don’t play.
Pull ups: 30
DUs: 231
Wod: 267 (MUs)
35 pull ups
120 double unders
199 reps Rx (RMU)
Correction 179 reps
Math 🙄
Open Gym: Here WOD. “ Hall”
5 rounds for time w/2 min. rest between rounds
3 Cleans @ 225
200 meter run
20 KB snatches @24 Kg(10 each arm)
13:26 Rx. That was rough after all of the heavy deadlifts and hang power cleans yesterday!!
A: 17 Pull-ups; 50 DU
B: 154 Reps with Burpee CTB
C: Completed
52 pullups/63 double unders
100/12/92=204
Burpee bar mus