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You can sub 2-3x ring pull-ups and ring dips for muscle-ups. If you’re training at the gym today, your coach will scale the WOD for you.
6am
Front Squat 5RM
Roland – 50
Andy – 80
Rees – 70
Jonno – 75
Ollie – 55
Charlie – 27.5
Michalea – 40
Kate – 25
Matt – 87.5
30 MU
All times for scaled – either jumping or from knees.
Roland – 6:25
Andy – 5:44
Rees – 2:53
Jonno – 5:25
Ollie – 6:14
Charlie – 5:03
Michalea – 5:26
Kate – 5:37
Matt – 3:28
Great to see three new(ish) ladies in the morning class.
6pm
Front Squat 5RM – (due to the size of the group and time we just did 3 sets not 5)
Tim – 70
Hamish – 70
Andy – 75
Kaj – 60
Will – 80
Eujin – 65
Angus – 95
Jess – 40
Adrian – 50
Fran – 40
Dan – 60
Mike – 60
30 MU
Tim – 3:58
Hamish – 7:02
Andy – 5:25
Kaj – 5
Will – 4:43
Eujin – 8:57
Angus – 6:20 rx’d
Jess – 5:07
Adrian – 4:57
Fran – 3:45
Dan – 5:48
Mike – 6:08
Cheers for posting Scott, a good session again (albeit the hardest exercise to do 1 simple rep of so far @ CrossFit!)