TUESDAY 160119

“Got Gymnastics V3?”

Pick your AMRAP Evolution based on Gymnastic Capacity. Minimal scaling encouraged.

Evolution A:

As Many Rounds As Possible in 20:00 of,
3 Muscle-up’s (Bar or Ring)
20 Single Leg Squats – Alternating Legs (10 Each Leg)
30 Second Gymnastic L-Sit on Parallel Bars

Evolution B:

As Many Rounds As Possible in 20:00 of,
5 Pull-ups (Focus on Strict Pull-up)
5 Bar Dips (or 15 Hand Release Push-ups)
10 Weighted 24 Inch Box Steps (5 Each Leg / 35lb. / 25lb.)
20 Second Tuck on Parallel Bars

Note: On todays workout, Athletes may choose their evolution. Within the evolution, minimal scaling is encouraged. Advanced Athletes should attempt Evolution A, even if fewer overall rounds are accomplished.




Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Today our Light Class will be our HQ programming.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
Please note our Yoga Class will be relocating to Satvana Yoga on February 1, 2016. New class time will be 6:15 PM to 7:15 PM.

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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