Alt EMOM 10 mins: Bar Muscle-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
2 Bar Muscle-ups
5 Ring Dips
FGB Style: Alt Front Rack Lunges, Pull-ups, Push Press, and Lateral Burpees
3 rounds, 1 min per station, for max reps of:
Alternating Front Rack Lunge (75/55)
Pull-up
Push Press (75/55)
Lateral Burpee Over Bar
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: Saturday, December 9
Time: 6:30 Where: At the Gym Bring food to share
12 Day’s of Xmas WOD will be Sat. 12/23
