U Turn CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

8 Lunges

8 Plate Ground-to-Overhead, 45#/25#

8 Burpee

Strength

Deadlift (Every 3:00 for 15:00 (5 sets), 4 Deadlifts @ 80%)

Metcon

Metcon (Time)

1000m Row

21 Handstand Push-up

9 Muscle-up (21 Pull-up)

15 Handstand Push-up

6 Muscle-up (15 Pull-up)

9 Handstand Push-up

3 Muscle-up (9 Pull-up)

RX: Bar Muscle Up

RX+: Ring Muscle Up