Friday, January 18, 2019

17
Jan

Friday, January 18, 2019

CROSSFIT

Skill

Pull-Up/Muscle Up Practice & Drills

Strength

3 Rounds – 3 Min Work/1 Min Rest

400m Run
AMRAP Front Squats @70%

WOD

5 Rounds for Time (15 min cap)

7 Ring Muscle-Ups
7 Dumbbell Squat Cleans

L1: 7 Ring Muscle Ups, 50/35 KB
L2: 3 Ring Muscle ups, 50/35
L3: CTB, 50/35
L4: Pull-ups/Assisted Pull-ups, 35/20

http://www.crossfitgymnastics.com/muscle-ups/

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