A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-ups with pause at receiving and pause at full extension x 2-5 reps

OR low ring muscle up progression + dip catch & extension x 3-4 reps

Station 2 – handstand walk x 30ft

OR 3-5 walk walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) Every 6 minutes x 3-4 sets all out:

– 20/15 cal row

– sled sprint drag down and back

– 100m sprint

 

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