Dirt Devil

CrossFit GonzStrong – CrossFit

Ring Muscle up n deadlifts (AMRAP – Reps)

Capacity Builder

On the 2:00 x 5 Rounds:

Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts

Round 2: 30% Max Ring Muscle-ups, 8 Deadlifts

Round 3: 30% Max Ring Muscle-ups, 6 Deadlifts

Round 4: 30% Max Ring Muscle-ups, 4 Deadlifts

Round 5: 30% Max Ring Muscle-ups, 2 Deadlifts

Dirt Devil (AMRAP – Rounds and Reps)

Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)(45/25)

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses (50’s/35’s) (45/25)