CFD – CrossFit

Gymnastics

Metcon (No Measure)

12 minutes to complete:

4 Sets

10 Weighted Ring Rows

10 Strict Ring Dips

1-5 Muscle Ups [Ring or Bar]

-Rest as needed between sets-
Muscle ups: choose which one you would like to work on today or even rotate between the two. Rings are encouraged as they are higher skill.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 7 minutes

4-8-12…

Pull-ups

Push-ups

Alt. DB Hang Snatch 50#/35#

– Rest 3 min –

Wherever you left off, complete in reverse for time