4/13/2016 CrossFit Workout Of The Day

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Alternating 15 min EMOM:

1)30seconds Hold bottom of ring dip in Hollow

2)30seconds Top of Pullup Hold in Hollow

3)200m Run (if you fail, drop to 150m, if you fail, drop to 100m)


Amrap: 12

2 Muscle-ups (sub 6 strict pullups)

12 KB Swings rx+ 12 KB Snatches

25 Double Unders