December 27, 2017
Gymnastics:
200m Ski Erg or 0.3mi Bike
7 Ring Muscle ups*
200m Ski Erg or 0.3mi Bike
7 Ring Muscle ups
200m Ski Erg or 0.3mi Bike
7 Ring Muscle ups
*Scale = 10 False Grip Ring Pull Thru + Ring Dip
Metcon:
17 minute AMRAP
2 Rounds of:
7 Handstand Push ups
7 Box Jump Overs (24″/20″)
7 Sumo Deadlift High Pull (115/75)
Rest 1:00
Repeat this pattern for the 17 minute AMRAP
COMPETITIVE CROSSFIT CLASS – 5:30pm
12 minute AMRAP
10 Ring Muscle ups*
15 1-Arm Overhead Dumbbell Squats (50/35)
20 GHD Sit ups
*Scale = 15 Strict Dips
Rest 5:00
10 minute EMOM
15/12 Cal Bike or 12/10 Cal Ski
5 Power Cleans (185/125)
Rest 5:00
For time:
30 Handstand Push ups
40 Ring Dips
50 Hand-Release Push ups
