171 CrossFit – Wed, Oct 19
Warm-up
Warm-Up
<p>AMRAP x 5 MINUTES<br />10 Alt. DB Deadlift<br />5/5 DB Strict Press<br />10 Alt. DB Russian Swings<br />5 Burpees</p><p>INTO…</p><p>1-2 ROUNDS<br />5/5 Single Arm Ring Rows<br />10 Scap Pull-Ups<br />10 Band Pull-Aparts</p>
Skill
Metcon
<p>1.) 2 SETS<br />7-10 False Grip Ring Rows<br />:10 Top of the Ring Hold<br />:10 Bottom of the Ring Hold</p><p>-Rest As Needed b/t Sets-</p><p>Into…</p><p>2 SETS<br />3 Ring Transition Drills</p><p>-Rest As Needed b/t Sets-</p><p>(No Measure)</p><p>-Rest as Needed Before Part 2-</p><p>2.) 2 SETS<br />1 Ring Kip Swing<br />+<br />1 Hips to Rings<br />+<br />1 Ring Muscle-Up</p><p>(No Measure)<br /> </p>
Workout
DEVIL IN THE DETAILS (Time)
FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)
*Partition any way needed.
(Score is Time)
KG DB: (22.5/15)|(15/10)
Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-Up
<p>NOTE: New Benchmark.<br /> </p>
