Boulder CrossFit – CrossFit

“Ruff Ryders” (Time)

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Ring Muscle-Ups

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.

*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip

So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups.

Goal Time Domain : 20-30min

Time Cap: 30min

Finisher (No Measure)

4 Sets: For Quality

5 Weighted Strict Pull-Ups

:20/:20 Single Arm Ring Plank

:15 Extended GHD Supine Hold