VIDEO: RICH FRONING REEBOK CROSSFIT COMPETE 6:14 SHOE

CrossFit:

A) For time:

Rx:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up

Competition:
25 Shoulder to Overhead (95/65)
5 Jumping Muscle-Ups
20 Shoulder to Overhead
4 Jumping Muscle-Ups
15 Shoulder to Overhead
3 Jumping Muscle-Ups
10 Shoulder to Overhead
2 Jumping Muscle-Ups
5 Shoulder to Overhead
1 Jumping Muscle-Up

Performance:
25 Shoulder to Overhead (65-75/45-55)
10 Banded Pull-Ups or Ring Rows
10 Banded Dips
20 Shoulder to Overhead
10 Banded Pull-Ups or Ring Rows
10 Banded Dips
15 Shoulder to Overhead
6 Banded Pull-Ups or Ring Rows
6 Banded Dips
10 Shoulder to Overhead
4 Banded Pull-Ups or Ring Rows
4 Banded Dips
5 Shoulder to Overhead
2 Banded Pull-Ups
2 Banded Dips

Fitness:
25 Shoulder to Overhead (35-45/25-35)
10 Ring Rows
10 Banded Dips
20 Shoulder to Overhead
10 Ring Rows
10 Banded Dips
15 Shoulder to Overhead
6 Ring Rows
6 Banded Dips
10 Shoulder to Overhead
4 Ring Rows
4 Banded Dips
5 Shoulder to Overhead
2 Ring Rows
2 Banded Dips

B) Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Video: