190305

Carlisle CrossFit – CrossFit

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Gymnastics

Metcon (3 Rounds for reps)

Ring Dips
*Starting with the lowest number from the 3 set ME test, do 3 sets unbroken of that number.

*(i.e., if you had sets of 10 then 6 then 3, do 3 sets of three unbroken.)

Metcon (3 Rounds for time)

Top of Ring Hold
3 sets; hold at top of the rings–elbows locked out rings tight to sides

Hold each for 5, 10 or 20 seconds. Record hold time.

Metcon

Metcon (AMRAP – Reps)

LVL 3(RX)

4rds

In 2:00

300m row

AMRAP Burpees in remaining time

rest 2:00

LVL 2

In 2:00

250m row

AMRAP Burpees in remaining time

rest 2:00

LVL 1

In 2:00

200m row

AMRAP Burpees in remaining time

rest 2:00
Count total number of burpees in all 4 rds

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