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CrossFit WOD, October 19, 2022

CrossFit – Wed, Oct 19

Warm-up
Warm-Up

AMRAP x 5 MINUTES
10 Alt. DB Deadlift
5/5 DB Strict Press
10 Alt. DB Russian Swings
5 Burpees

INTO…

1-2 ROUNDS
5/5 Single Arm Ring Rows
10 Scap Pull-Ups
10 Band Pull-Aparts

Skill
Metcon

1.) 2 SETS
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS
3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Ring Muscle-Up

(No Measure)
 

Workout
DEVIL IN THE DETAILS (Time)
FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)

*Partition any way needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-Up

NOTE: New Benchmark.