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