Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings & Pt. 1b: Single DB BOR 6-6-6-6 & Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings

5 rounds for quality of:
1 Muscle-up
2 Ring Dips
4 Toes-to-rings

BTWB

Pt. 1b: Single DB BOR 6-6-6-6

Single Arm Db Bent Over Row 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Complete as many rounds as possible in 20 mins of:
6 Shuttle Runs, 50 ft
8 Burpees
12 Alternating Dumbbell Snatches (50/35)

BTWB

Photo by @snoridgecrossfit

Time to register for the CF Games Open!

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks
  • You know you’re gonna do the workout so sign up
  • This year the top 25% of each age division advances to Quarterfinals. If you don’t register for the Open then don’t expect to do the Qtrfinal WOD’s.
  • SRCF Athletes Signed up: 12

Results

Results cont