Friday, December 20th - Gettin Gymnasty

M-1: EMOM 8 Option A: 1) 2 Kip Swings + 2 C2B + 2 Bar Muscle Up 2) 3-5 Strict HSPU Option B: 1) 2 Kip Swing + 2 Pull up + 2 C2B 2) 6-10 Strict Box HSPU (Should be a challenging number) Option C: 1) 4 Pull Up Negatives @31X1 (3 sec count down), 1 second pause at top and bottom, explode on way up) or 4 Ring Row Negatives (3- sec count down) 2) 5-8 Double DB Z Press *Z-Press https://www.youtube.com/watch?v=wce-elEhBHw

M-2: 3 RFT: Option A: 30 butterfly sit-up 15 Single Arm Push Press/side 7 Strict Pull-up Option B: 30 butterfly sit-up 15 Single Arm PP/side 7 Banded Strict Pull Up Option C: 30 butterfly sit-up 15 Single arm PP/side 7 Ring Row Gear 2.5 NOTES: Goal here is to just complete work, DB Push press should be descently heavy

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Fargo, ND 58104
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ashley@crossfitfargo.com
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