CrossFit Athletic Group

Complete as many rounds as you can in twenty minutes of:
10 False grip ring pull-ups, pulling hands to the chest
10 Ring dips, sinking as low as you can go

Post rounds completed to comments. Move slowly and deliberately – you’re developing the muscle-up. (Eva can do it.)

Complete as many rounds in twenty minutes as you can of:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)
10 Lunge steps

Post rounds and fractions of rounds completed to comments.

3 rounds for time of:
Row 500 meters
50 Dips

Post time to comments.

Warmup

WOD

For time:

30 muscle-ups

Post time to comments.

Warmup

WOD

Five rounds for time of:
Deadlift 10 reps
30 Dips

Post load and time to comments.

Warmup

WOD

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Post time to comments.

Warmup

WOD

21-15-9 reps for time of:

1 1/2 bodyweight deadlift

Ring dips

Post time to comments.