200806

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