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Bear Canyon CrossFit – WOD
Gymnastics
Muscle-ups (10×5, 10×3)
10×5 Banded Muscle Up transitions from low rings.
then into
10×3 Kipping from hollow body with hip pop to the rings.
Metcon (AMRAP – Reps)
3 Rounds
6 Min Amraps:
Row 1k
Remaining Time HSPU
rest 2 mins between sets