Warmup:
-Greg Amundson's CrossFit Warmup
-Thrusters: 85x4, 100x3, 115x2
Strength:
(75% x 1, 85% x 1, 95% x Max Reps)
Front Squats: Training Max - 268
-205x1, 230x1, 255x7
Push Press: Training Max - 162
-125x1, 140x1, 155x4
Conditioning:
On the minute for 10:00:
-3 Burpees
-Max Rep Muscle-Ups
(3, 2, 2, 1, 1, 1, 1...switched to 15' rope climbs when MU failed...1, 2, 2)
16 Reps Total.
Apparently being able to do a lot of pullups and a lot of dips doesn't translate completely to muscle-ups. Weak.
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