CrossFit Belleville – Competitor’s Club

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Muscle-ups (Max effort )

Metcon (AMRAP – Reps)

Alternating On the Minute x 12 (6 Rounds):

Even – 30 Seconds Max Strict Ring Dips

Odd – 6-6-4-4-2-2 Deadlifts

Score for max strict ring dips is your *lowest* round. Deadlifts are

intended to be touch and go, building to a heavy set of 2 on the final round.
Total ring dips

Weight in notes

Metcon (AMRAP – Rounds and Reps)


6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders