CrossFit Relentless – CrossFit

Warm-up
General Warm-up
Shoulder/Tricep Mobility
Movement Prep

Strength
Weighted Ring Dips
3-3-3-3-3

Work up to a 3 RM

Conditioning
3 Rounds for Time:
400m Run
20 KB Swings (53/35)
10 DB Thrusters (40/30)
5 Bar Muscle Ups

Rx+: 70/53 and add 1 Rope Climb per round

Muscle up subs:
Jumping Muscle Ups @same # of reps
Burpee Pull-ups @1.5x reps
Pull-ups and Dips @2x reps