Comments on: Bring Your Friend Days Are Here…Almost http://crossfitmerge.com/2012/03/20/bring-your-friend-days-are-here-almost/ Fri, 24 May 2013 15:31:52 +0000 hourly 1 http://wordpress.com/ By: Bryce http://crossfitmerge.com/2012/03/20/bring-your-friend-days-are-here-almost/#comment-654 Wed, 21 Mar 2012 05:40:21 +0000 http://crossfitmerge.com/?p=3575#comment-654 Intermediate

Push Press

3 – 3 – 3 – 3 – 3

After each set of presses, 3 pull-ups on the rings, working the muscle-up kip progression of chin to rings, chest to rings, then stomach to rings.

For time:
10 muscle-ups
100 push presses (75#/53# for women)
1000 meter row

Sub 30 pull-ups and 30 dips for 10 muscle-ups

Power Hour

Part 1: Perform max reps of front squats at the following weights:

185#/123# for women

135#/93# for women

95#/63# for women

Rest as needed between the sets. Score total reps at each weight. Take the weight from a rack.

Part 2: Tabata deadlifts (225#/155# for women). Score the lowest number in each interval.

Beginner

Deadlift

3 – 3 – 3 – 3 – 3

12 minute AMRAP

12 box jumps
9 kettlebell swings
6 push-ups

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