10/8/2019
CrossFit XD – CrossFit
Gymnastics
Pull Up/Dip Complex (AMRAP – Reps)
5 Wide Pull Ups
5 Ring Dips
5 Pronated Pull Ups
5 Ring Dips
5 Narrow Pull Ups
5 Ring Dips
5 Supinated Pull Ups
5 Rind Dips
5 Mixed Grip Pull Ups (R/L)
5 Ring Dips
5 Mixed Grip Pull Ups (L/R)
5 Ring Dips
*All pull ups and dips are performed strict. 60 total reps
*12 Min Time Cap
Metcon
Metcon (Time)
For Time:
4 Rounds
10 Hang Squat Snatches #115/75
10 TTB
10 HSPU
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