CROSSFIT

MUSCLE UP SKILL

ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Up

BEG – Practice Low-Ring Transitions
INT – Practice Jumping Ring Muscle-Ups
ADV – Practice Strict Ring Muscle-Ups

(No Measure)

RIDE A COWBOY

FOR TIME
12-9-6
Ring Muscle-Ups
DB Devil’s Press (50/35)|(35/20)
DB Suitcase Lunges*

*L+R = 1-Rep

(Score is Time)
RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows

SPARK

POWER CLEANS

Power Clean for load:
4-3-2-2-2

5 X 20 Tuck Ups

CRIMSON TIDE

AMRAP x 10 MINUTES
8 Hang Power Cleans (50’s/35’s)|(35’s/20’s)
12 Up-Downs Over DB’s
16 Front Rack Lunges

-Rest 2:00-

AMRAP x 5 MINUTES
4 Hang Power Cleans
6 Up-Downs Over DB’s
8 Front Rack Lunges

(Score is Rounds + Reps)