CrossFit 1490 – CrossFit

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Metcon (AMRAP – Reps)

“Gymnastics Conditioning”

AMRAP x 8 minutes

Climb the ladder:

-5 Toes To Bar

-6 Dual Dumbbell Box Step-Overs @50/35lb / 24/20″”

-10 Toes To Bar

-6 Dual Dumbbell Box Step-Overs

-15 Toes To Bar

-6 Dual Dumbbell Box Step-Overs

-20 Toes To Bar

-6 Dual Dumbbell Box Step-Overs


Score = Total T2B accumulated

*Aim is to get off the T2B on to the Step-overs quickly and to start moving, we don’t mind if you rest as you need going from step-overs to T2B in the later sets. Try and get as far ahead as quick as you can in the early sets.

Rx +: As Prescribed

Rx : Only increase by three reps each round. Reduce Dumbbell load to 40/30lb

Scaled: Complete Knees to elbows. Reduce dumbbell load to 35/25lb

Metcon (Time)


For Max Reps:

4 sets

-20 Calorie Bike/Echo Bike

-10 Front Squats @155/110lb

Straight into

1 x Max Unbroken Ring/BMU Muscle-Ups

Rest 4:00 minutes between sets

Score = Total Number of Ring Muscle-Ups accumulated

*Your effort in this workout is dependant on how much you want to push. The goal is to complete the Assault Bike and Front Squats within two minutes then hang on for as many Muscle-Ups as possible. We don’t want you to go to failure, ideally stop 2-3 reps prior to.

Rx +: As Prescribed

Rx: Front Squats @135/95lb, 5-10 x Ring Muscle-Ups, broken up as needed

Scaled: Front Squats @115/75lb, Ring Muscle-Ups assisted transitions (keep the volume to between 6-10 each round

Machine Subs:

Row, Bike, Ski = 25 Calories