BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row :10 Top of Ring Row Hold 10 Ring Rows :10 Top of Ring Dip Hold Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :40 Max Strict Pull Ups Min 2 – :40 Individual Skill of Choice –> HSPU, T2B, MU, Pistols, DU (No Measure) Workout Metcon (Time) 3 SETS FOR TIME 500/400m Row 10 Ring Muscle-Ups** 250/200m Row -Rest 2:00 b/t Sets- **Alternatives to MU: Burpee Pull Ups, DB devils press, (Score is Slowest Time)
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