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FOE CrossFit – CrossFit

Metcon (AMRAP – Reps)

Rx

5min AMRAP Bar Muscle Ups

3min Hang From Bar

rest 2min

5min AMRAP meters Row

3min Ring Hold

FITNESS

5min AMRAP Burpee

3min Hold at the bottom position in Ring Row

rest 2min

5min AMRAP meters Row

3min Plank
Scoring –

Total MU reps + Total Rowing metres – total rep deduction from Hang and Hold = Total Reps.