Wed20151230

CrossFit Crescent – CrossFit

 

Gymnastics

Ring Muscle Up Skills and Progressions

Metcon (No Measure)

Muscle Up Complex

5 Rounds

1 Strict / 3 Strict MU Transition (low rings)

3 Kipping / 5 Kipping MU Transition (low rings)

5 Dips

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

6 Hand Release Push Ups

9 Ring Rows

12 Jumping Squats

Sport WoD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

6 Chest To Bar Pull Ups

9 Ring Push Ups

12 Box Jumps

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