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-