Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
15 Ring Rows
15 Ring Dips
15 Kipping on Rings (focus on Hollow body and feet together)
Skill Development
Metcon (AMRAP – Reps)
20 minutes
Ring Muscle up Skill Work
Focus on Transitions on Low Rings if you do not have ring muscle ups yet.
Metcon (AMRAP – Reps)
8 AMRAP of:
3,6,9,12….Deadlift 225lbs/155lbs
3,6,9,12….Box Jump Overs 24″/20″