Verdant CrossFit – CrossFit
RING: Metcon (Time)
3 Rounds
8 Bulgarian Ring Dip (scale to bulgarian bar dip on box)
8 Ring Dips
8 Scaled Muscle-Ups or 4 Front Roll or 4 tuck rocking muscle-up
Metcon (No Measure)
3 Complexes or working on a piece of the complex
2 Toes to Bar
2 Bar Muscle-Ups
2 Glide Kips
or
2 Bar Pull-Overs
2 Strict Pull-Up
Metcon (Time)
4 ROUNDS
10 Toes to Bar
10 Pistols