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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