Crooked River CrossFit – CrossFit

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Metcon (Time)

For Time

100/80 Cal Row

5 Rope climbs

100/80 Cal bike

5 Rope Climbs

Gymnastics

Advanced

3 rounds

Hand Stand walk 30′

30 Sec L Sits

10 ring dips

Intermediate

3 rounds

1 min Hand stand hold

20 sec L sits

10 banded ring dips

Beginner

3 rounds

2 Wall climbs

10 Sec L sits

10 stationary dips