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Bear Canyon CrossFit – WOD
Ring Muscle Up Skill Work (No Measure)
On a 10:00 clock:
0-2:00 Banded Floor transitions
2-4:00 Floor transitions-no band
4-6:00 Kip swings on Tall rings
6-10:00 Banded Ring Muscle up/ Muscle Ups
“Text 911” (Time)
4 Rounds for Time
400m Run
25 V-Ups
9/7 Ring Muscle-Ups
Rest 3:00 minutes between sets
Time cap: 5:00/ round, 30:00 total
Score is total time INCLUDING rest
Comp:
4 Rounds for Time
400m Run
30 V-Ups
10 Ring Muscle-Ups
Rest 3:00 minutes between sets
L2:
4 Rounds for Time
400m Run
25 V-Ups
15 Chest to Bar Pull-Ups
Rest 3:00 minutes between sets
L1:
4 Rounds for Time
400m Run
25 Abmat Sit-Ups
15 Ring Rows
Rest 3:00 minutes between sets