High rep squats – Wed 1.11.17

 In W.O.D.

Strength: Spend 15:00 practicing Muscle Ups, Strict Pull Ups/Chin Ups, or Kipping Pull Ups

Conditioning:  “Nasty Girls”
3 rounds:
– 50 Air Squats
– 7 Muscle Ups
– 10 Hang Power Cleans (135/ 95#)

Scaling Options:

* If you don’t have a Muscle Up, perform them on your knees on the rings, or perform a Burpee – to – Toes to Bar.  Perform a Burpee, then jump up and grab the bar and perform as close to a toes to bar as possible!   Make every Air Squat as good as you can.

Compare to 4.14.16


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The CrossFit Open is only weeks away.  CrossFit Open 2017 registration begins January 12.  Click HERE for more information.  For those interested, we are going to form a team.  For those not-so-interested, we are still going to program the Open workout for the entire gym.  We do this for several reasons.  1) so we can remain a community and do it together.  2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!

The Open is Fun!  And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him!  If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!

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