CrossFit Barwon – CrossFit

Gymnastics

A: Weighted Ring Dip (Find your 3 RM dip)

OR B: Muscle-ups (Find your 1 RM weighted MU)

Metcon (No Measure)

SkillMOM x 9

1) 20″ ring pull up hold

2) 20″ ring support hold

3) 20 weighted shoulder extensions

Conditioning

Metcon (2 Rounds for time)

5 rounds or time [5 min cap]

30 double unders

3 burpee muscle ups

rest 2 min

for time

30 burpees

400m run

30 burpees

Warm-up

EDWU: Warm-up (No Measure)

4 rounds

10 table rocks

10 hollow snaps

10 straight arm pull down

10 straight arm pull through

### Lets have a look at a virtuous dip ###

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