Crooked River CrossFit – CrossFit
Weighted Strict Ring Dip (5-5-5)
build to a heavy set of 5 then stay there for 2 more sets
Weighted Pull-ups (5-5-5)
build to a heavy set of 5 then stay there for 2 more sets
Metcon (AMRAP – Reps)
15 min AMRAP
800m run
40 Toes to Bar
40 Cal Row
AMRAP Ring Muscle Ups
Scale to Muscle up Progression