Boulder CrossFit – CrossFit

“Gin and Tonic” (AMRAP – Rounds and Reps)

18:00 AMRAP

3 Ring Muscle-Ups

6 Power Cleans 135/95lb, 95/65lb

9 Lateral Burpees over the Barbell

Score = Rounds + Reps

Goal: 7-11 Rounds

Finisher (No Measure)

Part A)

Strict False Grip Ring Pull-Ups

6 x 3 @ 31×2

3 – Second Negative

1 – Second Pause in Bottom

X – Explosive Pull

2 – Second Hold at Top

Maintaining a proper false grip and tempo is first and foremost here today. Add banded assistance as needed or move to False Grip Ring Rows.

Part B)

3-4 Sets: For Quality

10-15 Barbell Reverse Bicep Curls

15 Weighted Hip Extensions

30 second Sorenson Hold