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11/05/2018

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting (3×5)

Deadlift

Set 1- 40%

Set 2- 50%

Set 3- 60%
Deload

Metcon

This couplet presents two challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle up so that this workout can be completed in under 10 minutes.

FITNESS

Metcon (Time)

15-12-9

Thrusters 45/35

Jumping Dips

PERFORMANCE

Metcon (Time)

12-9-6

Thruster 115/75

Muscle Ups
If you cannot complete muscle ups work low ring transition for workout

COMPETITOR

Metcon (Time)

15-12-9

Thrusters 135/95

Muscle Ups