072516

 In W.O.D

Synergy CrossFit – CrossFit

Skill Review

The Ring Muscle Up. 15′ to practice the kipping swing to high pull, and turnover / transition into catch.

Metcon

Metcon (Time)

Complete for Time

Rx+:

200M Run

12 Squat Snatch (135/95)

6 Ring MU

200M Run

9 Squat Snatch

4 Ring MU

200M Run

6 Squat Snatch

2 Ring Mu

Rx:

200M Run

12 Squat Snatch (95/65)

9+9 (C2B+Ring Dip)

200M Run

9 Squat Snatch

6+6

200M Run

6 Squat Snatch

3+3

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