CrossFit Ambush – CrossFit

Warm-up

Coach led dynamic -10 mins

Skill

15 mins of muscle up transitions

Strict muscle ups if you already have kipping

3×3 reps

Metcon (Time)

Five rounds for time of:

7 Ring Muscle-ups

Run 400 meters on the runner

18 min cap
modification- 1 C2B pull-up + 1 dip ( 7 pull-ups & 7 dips per round )

Cool Down

Coach led stretch -5 minutes