North Raleigh CrossFit: 04/10/17

Strength

Back Squat:
15 Min to work up to a heavy single;
Then 2×1 @ 90% (of true 1RM), rest 2 min

Conditioning

“Amanda”
9-7-5
Ring Muscle Ups
Snatches (135/95)

*MU Scale is double amount of CTB Pull-ups or double amount MU Transitions
*Compare conditioning to 11/29/16

Cash Out

Static Ring Holds:
3 x Max amount of time. Rest = 1/2 of work