10/22/2014

Main – CrossFit

Strength/Skill

A. MUSCLE-UP TRANSITIONS

*USE BAND ON LOW RINGS

(8 MINUTES)

B. KIPPING RING DIPS, AMRAP

REST 2M, X2

*SCALE TO 5 NEGATIVES

C. RING PUSHUPS, 1 MAX SET

*SCALE TO BAND

Metcon

KARMA (AMRAP – Rounds and Reps)

12M AMRAP

100M FARMERS CARRY

10 TIRE FLIPS

8 LOG LIFTS