Chic’s Beach CrossFit – CrossFit/FIT
Metcon (AMRAP – Rounds and Reps)
TC: 12 min
Score: Completion
6 sets
6 feet elevated ring rows
3 muscle ups
*rest 60-90 sec
Scaling Options:
Beginner:
6 Ring rows
3 Strict chin ups, assisted
Intermediate:
6 Ring rows @ hard
3 Assisted strict muscle ups
Perform:
6 rounds
10 GHD Sit-ups
3 Ring Muscle-ups
METCON:
20 Minute AMRAP with a partner
30 power cleans 135 / 95
40 / 32 cal row
50 Box Jumps 24″ / 20″