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