1/12/23

by CrossFit Miles City

Choose one of the following paths:

Gymnastics

A) In a 10 min window, accumulate 3 sets:

  • False Grip Ring Pull ups x Max Reps @30X3

Engine

2000m Row or 1600m Run @ sustainable pace

W.O.D.

10 min EMOM:

  • Odd) 40 sec Machine 1
  • Even) 40 sec Machine/5-10 Burpees 2 or 1-2 Rope Climbs

rest 3 min

10 min EMOM:

  • Odd) 40 sec Machine 1
  • Even) 40 sec Machine 2/5-10 Burpees or 1-5 Wall Walks

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