11
Feb
2.11.20
CrossFit SoCo – Competitor’s
A: Metcon (No Measure)
5 Rounds:
2:30 Machine of Choice
Option 1:
1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips
Option 2:
40-50% Max Ring Muscle-ups
Option 3:
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up
Alternate between machine of choice and gymnastics set of choice. 5 Sets each.
B: Metcon (No Measure)
Swole Cycle
C: Metcon (No Measure)
3 x 40/27 Calorie Row
Rest 1:30 Between
3 x 30/21 Calorie Row
Rest 1:30 Between
3 x 18/15 Calorie Row
Rest 1:30 Between