Fun with Rings

Today's Lift:

Front Squat
55% of Back Squat 1RM x7 Reps x2 Sets
65% of Back Squat 1RM x5 Reps x1 Set
75% of Back Squat 1RM x5 Reps x5 Sets

Today's WOD:

Volume Work: 20 Minutes
Ring Muscle-Up


  1. Burpee Wave x10
  2. Thruster w/bar x10
  3. Shoulder Swing x10


  • Ring Muscle-up


Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results: