IWT
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
3 Rounds
3 Muscle Ups (bar or ring)
2 Min Max Snatches #75/55
2 Min Rest
Scale for muscle ups will be 1 pull up + 2 dips for every muscle up.
Rest
3 Min (1 added minute from the last round)
Metcon (AMRAP – Reps)
3 Rounds
6 Back Rack Lunges @ 50% of Back Sq.
2 Min Max Double Unders
2 Min Rest
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