TBE CrossFit – CrossFit

Metcon (Time)

4-8 rounds

Max effort hold at the top of the ring dip strait into bottom of the dip hold

Scale to ring push up
Record the longest hold

Metcon (Calories)

20 min emom

Even:15 burpee

Odd: calorie row 12/15

Scale to a number that can be maintained for all 20 min if needed

Record total calories on the rower