140123

This session was a gymnastics skills fest, at any scale. Good job stepping up Casey, John, Patricia, and Russell. The rest of us had some fun with an ascending ladder that included a Hang power clean, and a Bar facing burpee. Thanks Kathryn!

3 rounds:
5 Strict Muscle-ups
10 Strict Handstand push-ups
15 Pistols each leg

John- 13:27
Russell- 11:30
Casey- 23:19
Patricia- 8:47

Ascending Ladder
On the minute, every minute until reps cannot be completed within the minute.
Hang power clean, 95/65
Bar facing burpee

Dustin- 9
Paul M- 9
Carrie- 8
Richard-10
Teresa- 7
Todd McK- 7
Dave- 5
Megan- 5
Lafayette- 5
Paul- 6
Tommy- 6
Caitlin- 7

Great workouts everyone. Both were deceivingly difficult, classic CrossFit stuff. Even with a kip both the MU, and the HSPU are incredibly difficult. Add the Pistols and we're cooking with gas.

The Ladder also packed a punch. Lots of  movement. Nice cash out too.

www.trackmypr.com

Keep looking for tasty recipes:

www.paleomg.com

Thanks for another great day at CFSF.

Movement = Life
CFSF