CrossFit Pineville – CrossFit
Warm-up
Ground Conditioning
then…
3 sets
10 Ring Rows
:10 Active Bar Hang + 5 small beat swings
:10 Top of dip ring hold
:10 Bottom of dip ring hold
then…
MU/Ring Dip Scaling
Metcon
Metcon (Time)
For time:
10 Ring MU
20 Bar MU
10 Ring MU
Modifications:
Ring MU
2:1 Dips
Bar MU
1.5/1 Pull-ups/C2B
*Every break perform 20 SA OH Lunge (50/35)(10 each arm)
*The transition between movements does not count as a break, only once you have started the movement and if you break before the required reps are completed.
*18 min time cap
