FrictionCrossFit – Dakota Miller Custom

View Public Whiteboard

Warm-up

EMOM x 10

3 Jump Squat

2 Burpee

1 Tuck Jump

20 Mountain Climber

+

Mobility as needed

Front Squat (7×1, eccentric only, climb, add 5# from last week)

:06 down to safety bars at bottom squat position

Bent Over Row (7×3, heavy, add weight from last week)

Maggy (Time)

Competitive

For Time:

40 Pull up

15 Burpee Box Jump 24/20

30 C2B Pull up

15 Burpee Box Jump

20 Bar MU

15 Burpee Box Jump

10 Ring MU

15 Burpee Box Jump

Cap 20:00

Recreational

For Time:

40 Jumping Pull up

15 Burpee Box Jump 24/20

30 Jumping C2B Pull up

15 Burpee Box Jump

20 Jumping Bar MU

15 Burpee Box Jump

10 Band Ring MU

15 Burpee Box Jump

Cap 20:00

Lifestyle

For Time:

40 Ring Row

15 Burpee Step up 24/20

30 Jumping Pull up

15 Burpee Step up

20 Low Bar Jumping MU

15 Burpee Step up

10 Toe Ring MU

15 Burpee Step up

Cap 20:00
Do kipping pullups for the first part, not butterfly