New River Gorge CrossFit – CrossFit

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Warm-up (No Measure)

Spend 5 minutes working on 5X3 Ring Dips or Ring Holds

Metcon (Time)

“Part Time”

3 Rounds:

12 Lateral DB Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating DB Snatches (50/35)

21/15 Cal Row
FITNESS:

-Sub Ring Rows or banded/jumping pull-ups for pull-ups.

-DB Snatches (25/15)