North Raleigh CrossFit: 08/04/17

Strength

Establish a 10 Rep Max Front Squat

Conditioning

“Amanda .45”

13-11-9-7-5
Muscle Ups (rings)
Squat Snatches (135/95)

Jamie Greene won this event at The Games with a time of 8:51. (Men had not yet completed this event at the time of posting.)

**MU Scale = Transitions or Ring Rows x 2
**Some people may start on Squat Snatches first if needed for ring space.

Cash Out

5 min accumulative plank hold from elbows. Only count the time that you’re holding in position.