Crooked River CrossFit – CrossFit

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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