Peninsula CrossFit – CrossFit
Apollo (AMRAP – Rounds and Reps)
Get to 50 RMU in as little Sets as possible
15-35 Min RT
GOAL: Testing upper body, pull/push strength endurance
**15 Min Time Cap**
-50 RMU will be out of reach for almost everyone, that is fine. We will choose a total number of Muscle Up reps we want to hit and then attempt to complete those reps in as few sets as possible.
-We are wanting big sets with longer rest. Really push yourself but don’t let your technique degrade to the point that you could injure yourself.
-We will ascribe a time cap as well for this.
-Feel free to work bar muscle ups or any muscle up drills we have practiced in the past.
-Consider scaling the movement to something like CTB/Ring Dips or Pull Ups/Push Ups and complete the same same test for those movements.
Metcon (AMRAP – Reps)
3 Sets of:
AMRAP 3 Min:
Max Wall Walks
Rest 1 Min
35-55 Min RT
GOAL: Improve Overhead Endurance
SCORE: Total reps of wall walks across all sets.