CROSSFIT
RMU SKILL
ON A 8:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Ups
*Strict RMU Option 1: Strict Negative Ring Muscle-Ups
Strict RMU Option 2: False Grip Strict Ring Pull-Up
Strict RMU Option 3: False Grip Ring Row
(No Measure)
THE LAST SUPPER
3 SETS FOR QUALITY
11 Strict Ring Dips or Bar Dips
20 Wtd. Sit-Ups (Athlete Choice)
14 Ring Rows or 3 Strict Ring Muscle-Ups
1:00 Plank
-Rest 1:30 b/t Sets-
(No Measure)
POST WOD FINISHER
1 MILE RUN
SPARK
STRENGTH
4 SETS FOR QUALITY
10/10 Bulgarian Split Squats
20 Alt. Russian DB Swings*
-Time Cap 12:00-
*Switch hands at eye-level
(Score is Weight)
THE UPPER ROOM
AMRAP x 16 MINUTES
10 Alt Single DB Clean & Press
10 DB Goblet Squats
10 Alt DB Muscle Cleans
10 DB Goblet Squats
10 Alt DB Snatches
10 DB Goblet Squats
(Score is Rounds + Reps)