CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit


Warm-up (No Measure)

500M Row

10 Band Pull Aparts

20 Shoulder Pass Throughs

10 Prone Snow Angles-


10 Straight Leg Sit Ups


20 Single Arm Backstroke with 2.5 or 5lbs plate(10per arm)


Bar Muscle-ups

If you are not efficient with Bar Muscle ups yet then you will work with your coach on different progressive movements to help you improve

Seated Bar Muscle Up https://www.youtube.com/watch?v=mMZMk7S2oTw&spfreload=5

Jumping Bar Muscle https://www.youtube.com/watch?v=CnrmqRAtWkw&spfreload=5

Band Bar Muscle Ups(Only for athletes who are proficient in with Chin or Chest to Bar Pull Ups)https://www.youtube.com/watch?v=z402RFdLKmc&spfreload=5


Metcon (Time)

7 Rounds

4Hang Power Cleans 135/85Rx 185/115Rx+

4Push Jerk

4Bar Muscle Ups (Ring Muscle Ups Rx+)
Sub Muscle ups for 8 Kipping Pull Ups or 16 Ring Rows