3.11.2021
CrossFit Clout – CrossFit
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