August 2, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)


Metcon (AMRAP – Reps)

Ring Muscle up Transitions:

The objective will be to develop confidence and strength in the Ring Muscle up to build a large base

to then work kipping skills.


Select one to work on Every min on the minute for 10 min.


A. New to Pull up and dips:

Work on a hard version of Pull ups and dips where you can complete 5 reps every min (alternating).


B. If you can complete ring pull ups and ring dips:

Work on a hard version of Ring transitions starting w/ feet on a box then sliding off the box and through to complete the dip. 3-5 reps


C. If you can complete Strict Ring Muscle Ups:

3 reps EMOM for 10 min


D. If you can complete 6 -10 Strict Ring Muscle Ups:

2 smooth weighted reps without getting stuck in transition EMOM for 10 min


Metcon (Weight)

For 7 Rounds every 3 mins (21 Minutes):

21 AbMat Sit-Ups

21 Medicine Ball Squat Jumps (20/14)

7-6-5-4-3-2-1 Deadlifts

(For DL start 50-55% increasing weight as reps go down each round)



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