Crossfit LPF – CrossFit
Pull-up and Squat EMOM (Weight)
30 A/B Clock:
(8) EMOM: (4 rounds)
Odd: Pull-up progression*
Even: 5 Squat Cleans, progressive loading from the floor
*Pull-up option- 5-10 pullups, C2B, 15-30 second active hold or hollow/supermans on bar, 15-20 banded lat pull-downs
Modifications – squat clean do power clean, or front squat from rack
Score- weight on the squat cleans
3:00 transition into…
Front Squats and Muscle ups (Time)
For time:
C-
2 muscle-ups (ring or bar)
2 front squats 185/125
4 muscle-ups
4 front squats
6 muscle-ups
6 front squats
8 muscle-ups
8 front squats
6 muscle-ups
6 front squats
4 muscle-ups
4 front squats
2 muscle-ups
2 back squats
Rx- BMU or x2 C2B, BB 155/105
P- x3 jumping pullup with a negative, or Ring Rows, BB 115/75 +/-