CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

WOD

Tabata

Double unders/ Single unders

then

Tabata

Sit ups

Score is combined LOWEST rep round

Metcon (No Measure)

GYMNASTICS SKILL

Ring muscle up progression

4 rounds (not for time)

10 hollow body rocks

30 second ring support

8-10 ring dips

8-10 false grip ring rows (elevate feet for increase difficulty)

THEN

5 minutes ring MU work

*start with knee muscle up. move feet forward and raise rings to increase difficulty