CrossFit Loyalty – CrossFit
Metcon (No Measure)
5 Rounds:
1:30 Machine of Choice
Choose From One of the Below
_______________________
Option 1:
1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips
Option 2:
40-50% Max Ring Muscle-ups
Option 3:
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up
Swole Cycle (AMRAP – Reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
Pull-ups
Assault Bike Calories
Handstand Push-ups
Assault Bike Calories
Rx+ (Strict)
8 Rounds of each movement
