Tuesday 051716

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Stay Strong CrossFit – CrossFit

Warm-up (No Measure)

400m Run

400m Row

2 rounds of

10 Hip Distractions

10 Ring Rows

10 Kipping Swings (bar or rings)

10 Passthrus

Gymnastics

Muscle-ups (20min EMOM)

10mins of 1-2 Strict MU

10mins of 1-2 Kipping MU

Scaling options:

A) Supinated chinup w/push up

B) Supinated chinup and dip

C) Assisted False Grip Rings

WOD

Metcon (Time)

3 Rounds for time

30 Cal Row

30 Wallball (20/14)

20 Burpees

Extra Credit

Metcon (4 Rounds for time)

6x400m Run

*Rest 2minutes between sets