Anaheim police officers train at the CrossFit CrownTown in Corona before the Guns N Hoses Fitness Competition this coming Sunday in Anaheim.

Lunes 03 Febrero

Warm Up

2 Rounds: 10 Alt. Shoulder Taps in High Plank- 10 Alt. Groiners -10 Scap Pull-Ups
3 Rounds:  5 Up-Downs -5 Inchworms w/ a Push-Up- 5 Kip Swings
2 Rounds: w/ empty bar 8 RDLs -8 Hang Muscle Cleans- 8 Alt. Elbow Punches- 8 Hang Power Cleans

Skill

On a 10:00 Running Clock

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

Workout

On a 12:00 Running Clock

20 Ring Muscle-Ups
Then in the remaining time

2 Rounds: 7 Power Cleans – 7 Lateral Burpees Over Bar
into…
2 Rounds : 5 Power Cleans – 7 Lateral Burpees Over Bar
into…

Amrap in remaining time of

3 Power Cleans – 7 Lateral Burpees Over Bar
No other rep or weight changes in workout.

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