Lord of the Rings

Firebird CrossFit – All Levels

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Metcon (AMRAP – Rounds and Reps)

Rx+

8 Ring Muscle-ups

20 Shoulder to Overhead (95/65 lbs)

AMRAP 15 min

Rx

6 Ring Muscle – ups

20 Shoulder to Overhead (75/45 lbs)

AMRAP 15 min

Fitness

10 Muscle-up transitions

10 Shoulder to Overhead

AMRAP 15 min