Rookies 150919

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds

R1 – 3 False Grip Ring Rows/R2 – 3 Muscle up Transitions/R3 – 3 Muscle up Transitions with press out

Jog 100m

5 Wall Balls

20 Single Skips

Class

Back Rack Lunge (10-10-10-10-10)

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scale Muscle Ups to Burpees, if you were not in Monday to Burpee Pull Ups

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