Pam Keach at CrossFit Roseville

Dynamic Group Warm-Up
Eccentric Calve Stretch

3 Rounds:
10/7 Cal Row
5 Banded Lat Pull-Downs Tempo: 71×2

Group Wrist Warm-Up
Tricep Smash
15 PVC Passthrough

Skill: Strict MU Progressions

Workout of the Day for Tuesday, October 23rd, 2018:
10 min EMOM, alt:
Strict Weighted Muscle-Up
Weighted Plank

Run 1 Mile
—Rest 5 min, then:
Run 800m
Rest 5 min, then:
Run 400m