Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories
Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Hand Release Push-Ups
15 Air Squats
20 Row Calories
Photo by @snoridgecrossfit
CrossFit Publishes Individual & Team Semifinal Events Hours After ‘Leak’
