CrossFit Lynchburg – CrossFit
Walking Lunges (3x – Length of Gym w two KBs in each hand)
**Superset w/ KB Bent Over Rows 3x max reps goal is 15+ each set**
Back Squat (1 x 20 at 60% +5-10lbs from last time)
Metcon (AMRAP – Rounds and Reps)
Kill Cliff Granite Games QUALIFIER WORKOUT 15.4
13 Minutes:
10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups
**Sub Pull Ups and Push Ups at double the reps each for muscle ups**
