SHRED CrossFit WOD 12.28.22

Complete as many rounds as possible in 12 mins of:

4 Bar Muscle-ups

10 Shuttle Runs, 25 ft

Bar Muscle-ups / 8 Burpee Pull-ups

STIMULUS and GOALS
Stimulus is steady pacing across the entire metcon. Athletes should plan on pacing all movements (including shuttle runs) in a fashion that will allow them to stay in almost constant movement without the need for excessive rest.

Pacing should be consistent from round to round. Be sure not to set up camp in the chalk buckets.

Alternating Incline Dumbbell Bench Press 20-20-20-20

Use the heaviest weight you can for each set.

* Rest 1:30 between sets.

Weighted Hip Thrust 10-10-10-10

Use the heaviest weight you can for each set.

* Rest 1:30 between sets.