CrossFit Dark Side – CrossFit

1.A: Metcon (No Measure)

3 Sets

5 Strict Pull Ups

5 Strict Ring Dips

10 Alt. Pistols
Add weight if possible.

1.B: Muscle Up Practice – Class (No Measure)

Muscle Up Practice

False Grip Pulls

Toes to Ring – Focus on the swing

Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the rings

Muscle Up Transitions – On the low rings with a band focusing on the quick turnover to land in a dip

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Buy-In: 75/55 Calorie Row

With time remaining…

10 Toes to Bar

20 Kettlebell Swings Rx: 53/35# Rx+: 70/553#

30 Alt. Lunges