In anticipation of the 2016 Open starting soon and to play with the Assault Bike some more, I adapted from the 2015 Crossfit Games events Pedal to the Metal 1 and 2 for today’s workout.
Part A: For time complete the following:
- 6 x Muscle Ups (original was 3 x Peg Board ascents)
- 24 x Calorie Row
- 12 x Calorie Assault Bike (original was 16 but I messed up)
- 8 x Dumbbell Snatch @ 20kg (original was Dumbbell Squat Snatch @ 45kg)
Part B: Rest 5 minutes then for time complete the following:
- 12 x Deficit Handstand Pushups @ 6cm/2.5in (original was Parallelette HSPUs)
- 24 x Calorie Row
- 16 x Calorie Assault Bike
- 8 x Deadlift @ 90kg
Part C: Then, not for time, do the following. Between each set do 2-3 Chest to Bar or 1-2 Muscle Ups:
- 2 x Deadlift @ 110kg
- 1 x Deadlift @ 120kg
- 1 x Deadlift @ 120kg
- 1 x Deadlift @ 120kg
Results: Part A: 3:56. Was able to do all 6 Muscle Ups unbroken :-). Part B: 5:07.