Sunday, October 6th

Skill Practice: Bar & Ring Muscle Ups

then,

2 Rounds of:

7-Ring Muscle Ups (scale to ring dips)

14-Burpees

28-KBS (53/35)

into 2 rounds of:

7-Bar Muscle Ups (scale to CTB Pullups)

14-Calorie Ski Erg

28-Goblet Squats (53/35)

for total time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.