BayWay CrossFit – CrossFit

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Skill

Warm-up (No Measure)

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

Metcon

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups/Strict Pull-ups*

*Muscle Ups are on Rings, Pullups stay strict