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Frequency Fitness

Friday 11/8

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

OPEN WORKOUT 20.5
For Time, Partitioned anyway

40 Muscle ups
80 Cal Row
120 WBS

20 Min TIme Cap

RX – Men – 20-lb ball to 10 ft target

    Women – 14-lb ball to 9ft target

Scaled – Men – 14-lb ball to 10 ft target, 

                       -Chin over bar Pull ups

            Women – 10-lb ball to 9 ft target

                           -Chin Over bar Pull Ups

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

“Leave It To Me” – For Time
2 Minute Decline Plank Hold (ea.)
80 DB Snatches
80 DB Lunges
300m Run

2 Minute Decline Plank Hold (ea.)
80 DB Single-Arm DB Power Clean
80 DB Lunges
300m Run

2 Minute Decline Plank Hold (ea.)
80 DB Single-Arm Push Press
80 DB Lunges
300m Run

*In Teams of 2
*Run / Plank together and alternate reps
*35 minute time cap

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