Kryptonite Hour

4
Jan

Kryptonite Hour

CrossFit Metropolis – WOD

Meadows (Time)

For Time:

20 Muscle-ups

25 Lowers from an inverted hang on the rings, slowly, with straight body and arms

30 Ring handstand push-ups

35 Ring rows

40 Ring push-ups
In honor of U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, was killed by enemy fire on September 5, 2009
To learn more about Meadows click here
Intermediate:

20 pull-ups

20 ring dips

20 lowers from an inverted hang on the rings, slowly, with bent body and straight arms

30 handstand push-ups

35 ring rows

40 push-ups

*Include practice for the muscle-up, ring handstand push-up, and/or straight body lowers from inverted before attempting the prescribed reps.

Beginner:

20 ring rows

20 band assisted ring dips

60 second hollow hold

10 wall-walks

35 inclined ring rows

40 knee push-ups

*Include practice for the kip, handstand, and or hanging tuck raise before attempting the prescribed reps.

Note: This workout is not a metcon. Today is more about developing skills that are at the very edge of your comfort zone than it is about sweating or building muscle.