By on February 11, 2016. Posted in .

CrossFit Ocala – CrossFit


5 x max effort strict pull up

Use band if necessary you may also add weight

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Warm-up (No Measure)

400m run

Then x2

10 ring rows

10 push up

5 burpees

15 passthrough

Metcon (AMRAP – Reps)


4 rounds

3 min to complete a 200m run

Pull ups for the remaining time

Rest 2 min

Score is total pull ups

Scaled is ring rows

Metcon (AMRAP – Reps)


4 rounds

3 min to complete 400m run

Max effort ring muscle up with time remaining

Rest 2 min

May scale bar muscle ups

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