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)