CrossFit Workout of the Day

1. Every minute, for 10 minutes:
Minute 1: Front Squat x 3 reps
Minute 2: 3-5 Ring Muscle-ups*
*At the top of each rep perform 3 addition dips

2. 3 Rounds For Max Reps:
2 minute Max Calorie Row
2 minute Max Hang Squat Snatch (115/75)
2 minute Max KB Swing (53/35)

3. Mobility: Quad Rollout, Trap Smash,
Child’s Pose