CrossFit
Gymnastics Skill
ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*
Metcon
3 ROUNDS FOR TIME
5 Ring Muscle-Ups
15 Hang Power Snatch (95/65)|(65/45)
500/400m Row
Spark
Gymnastics Skill
EVERY :45 x 4 SETS
3 x 2-for-1 Toes to Bar*
-Rest As Needed-
*1 Rep = 1 Kip Swing + 1 Toes to Bar + 1 Kip Swing
Metcon
“Pain Killer”
5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters #45/25
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-