375 CR 39
Southampton, NY 11968
631-276-5820

09/30/2015

September 30, 2015

CrossFit Hamptons, CrossFit Hamptons II – CrossFit

Metcon (Time)

For Time

3 Mins Max Effort

Overhead Squats @70% of 1 Rep Max

3 Min Rest

4 Rounds of

21 Wall balls 20/14

15 Knees to Elbows

9 Handstand Push ups

3 Min Rest

4 Rounds of

6 Ring Muscle ups

2 Rope Climbs

3 Min Rest

3 Mins Max Effort

Front Squats @70% of 1RM

Time Cap will be 45 mins. So try and arrive early so you get a proper warm up

Okay Sorry Easthampton members the scale for the

Muscle ups are 12 Pull ups then 12 Ring dips

Rope Climb. Will be explain tomorrow at class

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