Flaming Gorge CrossFit – CrossFit
Skill
5 Minute Ring Muscle up Skill work or 5 Min AMRAP of Ring Muscle Ups
WOD
Metcon (Time)
40 Minute time cap.
For time:
12-9-6
Strict HSPU
Strict ring dips
Pushups
100 Air Squats
9-6-3
Kipping HSPU
Kipping Ring Dips
Pushups
25 CTB Pullups
25 Sit ups
