CrossFit WOD, May 30, 2019


Ring MU Transition (6 sets, 1-3 reps)
Perform consecutive Muscle-ups on rings without pressing out of the dip.

If successful with 3 reps hold medball between feet.
Add medball weight to notes.
4 sets of:
10 False Grip Ring Rows
10 Ring Dips
2-4 minutes MU Transition practice with feet on the ground

If possible elevate feet for Rows.
Use bands as necessary for Dips.

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
125m Run
24 OH Walking Lunges w/ plate 45/25
16 Plate Sit-ups 45/25