CrossFit Now – CrossFit
WOD
“Laces Out” BMU PP DL WB (AMRAP – Rounds and Reps)
“Laces Out”
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses
15 Deadlifts
21 Wallballs
RX+-135/95#, 20/14#, 10/9′, Bar Muscle Ups
RX -115/75#, 20/14#, 10/8′, Pull Ups
50-59 -75/55#, 14/10#, 10/8′, Jumping PU
60+ -55/35#, 10/6#, 10/8′, Ring Rows
Basics-9 AMRAP, Ring Rows, light weight/PVC
DESCRIPTION
Combining gymnastics and weightlifting in this longer AMRAP workout
With each station, we’ll alternate between pulling and pressing movements
Choose weights and variations that allow you to complete 4+ rounds today
This works out to a round at least every 4:30
BAR MUSCLE-UPS
If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written
If you’re not quite there, consider reducing the reps or doing pull ups, jumping pull ups or ring rows
BARBELL MOVEMENTS
Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight
Use a load that you can complete the 9 push presses within 2 sets during the workout
WALLBALLS
Use a weight that you could complete for 30+ reps unbroken when fresh