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09.22.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Squat Snatch (1-1-1-1-1)

*20 minutes to find a 1RM

Metcon

Metcon (Time)

“Heavy Amanda”(Rx+)

9-7-5

Muscle ups

Squat snatches 165/115

“Amanda”(Rx)

9-7-5

Muscle ups (ring or bar)

Squat snatches 135/95

“Amanda scaled”

9-7-5

burpee C2B/pull ups

squat snatches 95/65
*11 minute cap

* This is a sprint workout.

*Amanda is traditionally ring muscles ups. However, in this case if able to perform bar MU more efficiently perform those instead.

Weightlifting