CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

5 Rounds:

2:30 Machine of Choice

Option 1:

1 Strict Ring Muscle-up

3 Kipping Ring Muscle-ups

5 Strict Ring Dips

Option 2:

40-50% Max Ring Muscle-ups

Option 3:

4 Pull-ups

3 Toes to Bar

2 Chest to Bar Pull-up

1 Bar Muscle-up
Alternate between machine of choice and gymnastics set of choice. 5 Sets each.

B: Metcon (No Measure)

Swole Cycle

C: Metcon (No Measure)

3 x 40/27 Calorie Row

Rest 1:30 Between

3 x 30/21 Calorie Row

Rest 1:30 Between

3 x 18/15 Calorie Row

Rest 1:30 Between


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