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July 23, 2019


CrossFit Nickel City – WOD

A: Three Position Ring Pull-ups (4-6 x AMRAP (-1), rest 60s)

A ring complex of 1 pronated ring pull-up, 1 neutral ring pull-up, and 1 supinated ring pull-up.
If unable, perform banded strict pull-ups or eccentrics.

B: Ring Dips (4 x AMRAP (-1), rest 60s)

Strict ring dips. Use tempo: 02X1.

If unable, use band or feet asssited.

C: Muscle-ups (4 x AMRAP (-1), rest 60s.)

Practice transitions, kipping, linking reps, or volume.

If unable, then practice low ring transitions or pull-ups.

D: Stalder Leg Lifts (4 x 10-15, rest 60s.)

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