WOD 05-04

Posted: 4th aprile 2018 by CFBO in Crossfit

GYNASTIC SKILL – 20′ PRACTICE OF:

Rings Muscle Up

5′ REST

30 Rings Muscle Up For Time
– Complete 5 Clean & Jerk 60/40 kg + 10 Wall Ball 9/6 kg every time you come down from the rings.
– If you can NOT do the muscle up, complete for time 90 pull up then 90 rings dip and complete c&j and wall ball every time you break the exercise

Time Cap 30′

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