Crossfit WOD - "Hopped Up"

GYMNASTIC PULLING Option A – Ring Muscle-Ups 6 Rounds: 1:00 Light Row 15% of max set Ring Muscle-Ups

Option B – Gymnastic Strengthening Alternating “On the Minute” x 10 (5 Rounds): Even Minutes – 5-8 Ring Rows Odd Minutes – 15-20s each Ring Support top position and bottom of dip position

 

“Hopped Up” AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 Thrusters (95/65), 9 Lateral Burpees

Add 3 Repetitions per round.