Do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 5 air squats and 5 kip swings. Accrue one minute of L-sit in three 20 second efforts.
If you don't have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required.
2. Warm-up F. Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)
3. "Todd Solonz" AMRAP 16 2-4-6-8-10-8-6-4-2 Front squats 1-2-3-4-5-4-3-2-1 Muscle-ups
(Sequence is 2 fs, 1 mu, 4 fs, 2 mu, 6 fs, 3 mu, etc. Go up and down and up the ladder for the allotted time.)
Score is total fs/mu.
Competitors: front squat @ 50% of 1RM, not to exceed 155/108lbs.
CrossFitters: front squat @ 50% of 1RM, not to exceed 115/83lbs. If you don't have muscle-ups, sub pull-ups x 2.
Novices: six rounds not for time of 5 front squats and 5 pull-ups. Row for the remainder of 20 min