Friday 5/13/16 Good Luck Eric!!

12
May

Friday 5/13/16 Good Luck Eric!!

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit

Today Eric leaves for his deployment overseas, we will definitely miss him at BIO and hope to have him back safe! Good luck Eric!

Weightlifting

Back Squat (15 Min to Find new 5RM)

Metcon

Gevalia (Time)

100 Double-Unders, 10 Overhead Squats, 5 Ring Muscle-Ups

80 Double-Unders, 8 Overhead Squats, 4 Ring Muscle-Ups

60 Double-Unders, 6 Overhead Squats, 3 Ring Muscle-Ups

40 Double-Unders, 4 Overhead Squats, 2 Ring Muscle-Ups

20 Double-Unders, 2 Overhead Squats, 1 Ring Muscle-Ups

Rx Loads – 135/95
Scale MU= 1 Strict Pull up + 1 Push Up

example: 5 Mu= 5 Strict Pull Ups + 5 Push Ups