A Spicy One… 09.23.2015

ALL: Metcon (No Measure)

Warm up:
4 rounds
Crawl 10 Steps Forward, 10 Steps Backward
8 Ring Rows w/pause @ top
8 Pushups

Crawl: https://www.youtube.com/watch?v=0rXdCF1ksdY

WATCH THE VIDEO! Fight for neutral spine and squared off shoulders and hips.

ALL: Metcon (AMRAP – Reps)

EMOM 12, alternating:
a) 1-3 Strict Muscle-Ups
b) 4-6 Strict Toes-to-Bar

Muscle-Up: Aim to control the rep in both directions if possible. Fewer reps with better form is better than more reps with worse form.

Toes-to-Bar: Controlled in both directions. The rep is counted once the athlete returns to a hollow hang, not when they make contact with the pullup bar. Substitute strict hanging leg raises with the same standard if strict TTB cannot be completed.

ALL: Metcon (Time)

5 Rounds For Time:
3 Power Snatch, 135#/95#
6 Burpees
9 Squats
*10:00 cap

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