(sorry Jeff - It’s gonna be called Mayhem in my mind even if that is not going to show up again.)
“30 muscle ups looked too easy (kidding!!!) so Jeff made us a chipper.” - me on crossfit comments.
Rope Climb X 5
75 # Bear Complex X 10
Muscle Up X 15
Pistol Squats X 20
Medicine Ball for height 20# X 25
Handstand Push ups X 30
Flying Squirrel or Burpees X 35
Toes to Bar X 40
Push ups X 45
The Super Keegan X 50 (Pull up-hold-knees to elbow = 1)
Rope Climb X 3
45 # Bear Complex X 9
Muscle Up X 5 (or dips x 15 + pull ups x 15 )
Pistol Squats X 12 (or squats x 48 )
Medicine Ball for height 20# X 18
Handstand Push ups X 12 or Standing Shoulder Press x 24
Flying Squirrel or Burpees X 21
Toes to Bar X 24
Push ups X 27
The Keegan X 30 (Pull up-hold-knees to elbow = 2)
Puppies - run 400, lower weights/reps, sub assisted pullups for pullups and bench dips for dips.
WOW. The word Jeff used to describe the scene was “Mayhem” I think that should be the name of this workout.
I stopped at 1:15 without doing the keegans. I climbed the rope 1 time to the red tape and 4 times without making it up all the way. DB presses @ 20# for hspu, assisted pistols, 11 Flying Squirrels and 10 burpees. Toes to bar were better than ever but need more work. 45# for the bear. YAY!