CrossFit Moreland – CrossFit
Gymnastics
EMOM for 8 Minutes
A: Ring Dips (5 Pause Reps (2s pause in bottom))
– alternate between A and B
B: Muscle Up Transitions (5-7 Reps)
– alternate between A and B
WOD
18 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP in 18 Minutes:
3 Deadlifts @120/90kg
6 Ring Push Ups
9 Bar Facing Burpees
– Try and hold the same pace the whole WOD
Cardio
EMOM for 9 Minutes
Metcon (3 Rounds for time)
In teams of 3:
1. 12/9 Calorie Bike Sprint
2. Max Wall Sit
3. Rest
– Score = time to complete calories
– This is an all out sprint – work for your rest