Mr. Meeseeks

CrossFit Boro – CrossFit

New week, new opportunities! Let’s take this one head-on!

The last week of the Open is upon us and since we haven’t seen them yet, it’s likely that we’ll see them this week – C2B and/or Muscle Ups! Pick one or both and alternate each time. Get some good practice in before Friday.

The workout is an ascending chipper of running, v-ups, and wallballs. The time cap allows for you to spend more time on the wallballs or running, but not both. If you struggle with both movements, choose one to focus on and attack it today while scaling to something more manageable with the other.

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A: Metcon (No Measure)

Every 90 seconds for 9 minutes (6x):

Choose one of the following options:

1-3 Ring or Bar Muscle Ups

2-4 C2B Pull Ups

3-5 Pull-Ups

4-6 Kip Swings + Ring Rows

B: Metcon (Time)

For Time (Time Cap: 16 minutes)

200m Run

8 V-Ups

8 Wallballs (20/14#, 10/9′)

400m Run

16 V-Ups

16 Wallballs

800m Run

32 V-Ups

32 Wallballs

Mobility

Couch Stretch

Banded Overhead Distraction

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