Crossfit WOD – “Hopped Up”

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GYMNASTIC PULLING

Option A – Ring Muscle-Ups
6 Rounds:
1:00 Light Row
15% of max set Ring Muscle-Ups

Option B – Gymnastic Strengthening
Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 5-8 Ring Rows
Odd Minutes – 15-20s each Ring Support top position and bottom of dip position

 

“Hopped Up”
AMRAP 7:
3 Thrusters (95/65), 3 Lateral Burpees
6 Thrusters (95/65), 6 Lateral Burpees
9 Thrusters (95/65), 9 Lateral Burpees

Add 3 Repetitions per round.

 

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