Tuesday, 12 December


Muscle up practice….

Try 3 sets of this drill out:

Step 1- establish the proper false grip

Step 2-5 hip to rings

Step 3- 5 transitions with box or bench… NO DIP

Check out the video from CrossFit Gymnastics to get a preview of what to expect.

Met Con

CrossFit Open 13.2

AMRAP x 10 minutes:

5 shoulder to overhead, 115/75

10 deadlift, 115/75

15 box jump, 24/20

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