Open Gym Is Moving 3pm to 5pm Starting Monday September 28th

CrossFit
Ring Muscle Up Progressions

21-15-9 Calorie Row
14-10-6 Power Clean 115/85
7-5-3 Ring Muscle Up

scale RMU with 1 Dip + 1 Strict Pull-up
should be able to do the cleans unbroken, 2 sets max for 14 you can also scale muscle ups by doing less reps

BootCamp
4 Rounds 1 min at each movement
Burpees
Sit Ups
Empty Barbell Push Press
Ring rows
Rest

Barbell
Find A Heavy Snatch Balance + 3 Overhead Squats

Track

10x100m Run