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Monday 09.21.20

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

Intermediate Option
AMRAP 20
Run 400 meters
7 Strict Pull-ups
7 Ring Dips

Beginner Options
AMRAP 20
Run 200 meters
5 Ring Rows
5 Jumping Dips, slow descent

“This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull-up, rope climb, dips, push-ups and even the almighty bench press. We do our muscle-ups from rings chiefly because that’s the hardest place possible.” -Greg Glassman


CrossFit.com WOD 200910

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