The most muscular Saturday ever

Crossfit Mount Kisco – CrossFit

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Metcon (Time)

21-15-9

Squat clean

Pull up

Pistol

Squat cleans increase weight each set:

21 @ 135/95

15 @ 155/105

9 @ 185/125

Pull ups increase difficulty each set:

21 Pull Up

15 C2B

9 Bar Muscle Up

Pistols Scale: control your negative to a box set just below parallel for complete knee control. The knee may not turn in.

Warm-up

2 rounds:

5 burpees

10 cal row

15 air squats

10 sit ups

5 hollow bar swings

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