Welcome To

crossfit 5000 

WEDNESDAY, March 7, 2018

WEDNESDAY
March 7, 2018


CrossFit 5000 – CrossFit

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Gymnastics

Spend 7 minutes working Bar Muscle ups

Then…

7 minutes working Ring Muscle ups

*be mindful of you hands. Keep sets short focus on efficiency and DO NOT RIP!

Metcon (AMRAP – Reps)

4 Min AMRAP:

16 Calorie Row or Bike

16 1-Arm Dumbbell Overhead Squats (8 per side) 22.5kg/15kg

Rest 2mins

Metcon (AMRAP – Reps)

4 Min AMRAP:

16 Box Jump Overs

16 Alternating Dumbbell Snatches 22.5/15kg

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