Boulder CrossFit – CrossFit

“PRVN Skill” (AMRAP – Rounds and Reps)

14:00 AMRAP

60 Double Unders

40 Single Dumbbell Step Overs

60 Double Unders

20 Handstand Push Ups

60 Double Unders

10 Ring Muscle-Ups

Dumbbell: 50/35lbs, 30/20lb

Box: 24/20’’

Goal: 2+ Rounds (500+ Reps)

Score: Rounds + Reps

Optional Accessory (No Measure)

For Quality:

5 Sets

10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press

‘ Stepped’ Ring Row Burnout (RPE 8 Each Position, 2-3 reps in tank)

On the stepped ring row burnout, watch the video below for the movement demo. Make sure the rings contact the chest on every rep, the midline remains rigid, and we leave 2-3 reps in the tank at each position.