CrossFit WOD, April 23, 2019

4/23/19

Skill
Muscle-ups (3-3-3-3-3)
Complete 1 RMU Transition + 30% your max set. 30 second L Sit between
Metcon
3 sets of
10 False Grip Ring Rows
10 Ring Dips
45 second hollow hold

after done – complete 10-15 RMU Transitions, feet grounded.

Metcon
Metcon (Time)
For time:
28 Pull-ups
28 Box Jumps 24/20
200 Meter Burden Run 70/50
28 Box Jumps 24/20
28 Pull-ups