CrossFit Lockhart – CrossFit
Gymnastics
Metcon (7 Rounds for reps)
OTM x 7
20 sec ON, 40 sec REST
Option A:
Ring or Bar Muscle-ups
Option B:
Banded or box Muscle-ups
Option C:
Chest to Bar or Pull-ups
Option D:
Banded or Box chest to bar or pull-ups
Option E:
Ring Rows
Choose a option of skill you have, but needs to work on, or choose a skill you almost have it and use the assisted options.
Metcon
Metcon (Time)
2 Rounds
20 Overhead squats 135/95
40 Box step overs w/ med ball 24/20 (20/14)
60 Wall Ball shots 20/14
40 single leg V-ups
20/16 Cal row or bike
Overhead Squats weight suggestions:
135/95
115/75
95/65
75/55
*You may also modify the Overhead squats with front squats or back squats, if needed.
Time Cap: 20 minutes
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