CrossFit Wynwood – CrossFit

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Metcon (No Measure)

EMOM x 12:00

Min 1 – 0:20 Ring Support Hold

Min 2 – 10 DB Renegade Rows

Min 3 – 0:20 Active Pull Up Hang

Min 4 – 10 DB Z-Press
_ _ _ _

Metcon (Time)

6 Sets

5 Ring Muscle Up

10 DB Step-Ups (35/25)|(25/15)

200m Run

Rest 1:00 between Sets
– If improving on the MU, perform 2-5 attemps per set

– Perform 5 C2B/Pull Up + 5 Ring Dip/Jumping Ring Dip Variations as a progression for Ring MU

– Cap: 25:00