CrossFit Dark Side – CrossFit
1.A: Metcon (No Measure)
3 Sets
5 Strict Pull Ups
5 Strict Ring Dips
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
Sets of 5 Reps For Each
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
Buy-In: 60/45 Calorie Row
10 Clean & Jerks Rx: 95/65# Rx+: 135/95#
10 Toes to Bar