1. Warm up

2. Skill training: in 15 minutes, practice;
Muscle up, strict/slow reps (use progressions as required)

3. Strength: 5 sets of;
Front squat, 5 reps (after warm up sets, increase weight on each set of 5 reps and work up to your maximum for 5 reps)
Rest, 3 mins

4. For distance: 16 tabata rounds (20 s work: 10 s rest) of:
Row

5. Recovery: mobility work

This workout was on the CrossFit mainsite on Wed 4 May 2011. Have a look at the comments, scores and video demo here.

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