Wednesday WOD

CrossFit 201 – CrossFit

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Back Squat

Every 2 Minutes, (x6):

75%x3

77.5%x3

80%x3

82.5%x3

85%x3

75%x6

Metcon (Time)

Time Cap:12

3 Rounds

21/15 Calorie Row

15 OHS 115/80 RX+/ 95/65 RX

6 Ring Muscle Ups RX+/ 3 Ring Muscle Ups RX

Scale Ring Muscle Ups with:

6 Jumping Ring Muscle Ups

6 Ring Dips (3 second hold at top)

6 Ring Push ups (3 second hold at top)

Metcon (Time)

Time Cap:12

3 Rounds

21/15 Calorie Row

15 OHS 115/80 RX+/ 95/65 RX

6 Ring Muscle Ups RX+/ 3 Ring Muscle Ups RX

Scale Ring Muscle Ups with:

6 Jumping Ring Muscle Ups

6 Ring Dips (3 second hold at top)

6 Ring Push ups (3 second hold at top)

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