Santiam CrossFit – CrossFit

Skill Work

Ring MU’s/ Bar MU’s

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

4 Ring MU’s

6 Alternating DB Snatches (50/35)

4 Bar MU’s

6 DB Front Rack Lunges (50/35)
Shoot for the 4-6 round mark. You CANNOT rest the DB handle on your shoulder, however, you may rest the head of the DB on your shoulder. Full grip on the handle at all times during the lunges.

Scale for Ring/Bar MU’s: 2 High Pulls with DB’s and 2 Dips (Ring or Box).

* DB in each hand, hold them like you hold a barbell in front of you, shrug, then pull your elbows high. Focus on contracting your traps during the shrug and your biceps during the high pull.