Announcements
Happy Birthday Sharece Mecham!!!
Happy Birthday Mark Schwartz!!!
Verdant CrossFit, Verdant CrossFit North – CrossFit
Ring Practice (Time)
4 Rounds
1 Strict RMU
3 Strict Ring Dips
3 Ring Muscle-Up
Intermediate:
4 Rounds
3 False Grip Chest to Ring Pull-Up
5 Ring Swings
:10 Bottom Ring Hold + 8 Strict Ring Dips or Assisted Ring Dips
Beginner:
4 Rounds
:10-:30 Top Ring Hold
10 Assisted Ring Dips
10 False Grip Ring Row