CrossFit Mile Zero – CrossFit Strength Ring Row to Muscle Up Transition (Checkmark) 6×3 Ring Dips (3-5 Second Top Hold followed by 3-5 Ring Dips, banded ring dips, or Negatives) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scaled Helen (Time) 3 Rounds for time...Read More