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