by CrossFit Miles City

Choose one of the following tracks:


  • In a 10 min window, accumulate AMRAP Strict Muscle Up Negatives


3 sets:

  • 500m Row or 400m Run – increase pace every 100m
  • rest 2 min

-Increase pace from last week


Partner or Solo Options

15 min AMRAP:

  • 1-2 Wall Walks or 15 KBS
  • 30 Double Unders
  • 2-4 Muscle Ups/Pull ups or 10 Cals on Machine
  • 5 Shuttle runs

If partner, I go, you go

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