SATURDAY

THE APPAREL ORDER IS IN!! COME SEE ME AND GET YOUR STUFF!

METCON

THE GHOST (main site)

6 rounds of:

1 minute of rowing (cal)

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Joe is busy this weekend getting his CrossFit Weightlifting certification, but I’ll be coaching a skill/progression class. Muscle ups will be in the Open, and there’s a good chance some kind of handstand progression (handstand push ups, kipping hspu, handstand walks) will be as well. So let’s get in and tackle some “goats” today.

SKILL CLASS @ 10 AM

Muscle up and handstand progression

WOD:

AMRAP 10 min:

5 hspu

10 pull ups

15 air squats