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201022

Verdant CrossFit – CrossFit

Burp: Metcon (AMRAP – Reps)

6 EMOM

10 Burpee to Bar

GYM: Metcon (Time)

24 EMOM

1: 4 Bar Pull-Overs

2. 7/5 Bar Muscle-Up (RX + = 4/3 Strict Ring MU)

3. :45 Hand stand Hold

4. 8/6 Strict Pull-Up

5. 10/8 Strict Ring Dip

6. Rest
This is a great test of gymnastics proficiency and the ability to scale correctly when necessary!

Sub strict T2B for Pull-Over

Sub Kipping (not butterfly) Chest to Bar for Bar Muscle-UP

for RX write 24:00 and click RX