CrossFit – Tue, Sep 30

Warm-up

2x

10 Banded Pass Thru

10 Pull Apart

10 Box Dips

10 Slant Board Goblet Squat

10 Cossack Squat

10 Ring Rows

30 second hang from Rings or Bar

Skill Work

Ring Muscle Ups

Metcon (AMRAP – Rounds and Reps)

17 Min Amrap

3 MU

7 Dumbbell Hang Power Clean 30/20 (rx+ 50/35)

10 Pistols

SCALED

6 Pull Ups

6 Box Dips

7 DBHPC

10 Cossack Squat

Cooldown

Bretzel

Pigeon

3 POS scorpion