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09102018

9
Sep

09102018

Crossfit Garage – CrossFit

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Metcon

Complex Fran (Time)

For time:

5 bar muscle-ups

5 chest-to-bar pull-ups

5 chin-over-bar pull-ups

21 thrusters 75/55

4 bar muscle-ups

4 chest-to-bar pull-ups

4 chin-over-bar pull-ups

15 thrusters 75/55

3 bar muscle-ups

3 chest-to-bar pull-ups

3 chin-over-bar pull-ups

9 thrusters 75/55

Rx +

For time:

7 bar muscle-ups

7 chest-to-bar pull-ups

7 chin-over-bar pull-ups

21 thrusters 95/65

5 bar muscle-ups

5 chest-to-bar pull-ups

5 chin-over-bar pull-ups

15 thrusters 95/65

3 bar muscle-ups

3 chest-to-bar pull-ups

3 chin-over-bar pull-ups

9 thrusters 95/65

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale weight as needed.

Scale to Jumping Pull Ups.

Fran (alternate) (Time)

Modified Fran

21-15-9

Thrusters 45 /35

Jumping Pull-Ups

Rx+

Thrusters at 50% 1 RM

Jumping Pull-Ups

WOD Breakdown

Warm-up (No Measure)

Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

If Bar muscle ups are not in your skills “tool box”, complete Fran or some variation of that.

Reference

Thruster

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