February 25, 2014

CARLO & ANDREW

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MUSCLE-UP CLINIC: SUNDAY AT 2PM

Come learn the skills and technique necessary to perform the ultimate CrossFit exercise movement.

Attendees MUST have the strength base to perform Chest-2-Bar Pull-ups and a Ring Dip in order to safely attempt a muscle-up.

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WOD:

In 10 minutes complete:

60 Wallballs (Performance: 25/18)

40 KB Swings (53/35), Performance: (70/53)

20 Burpees

With remaining time, AMRAP:

C2B Pull-ups for Fitness

or

Muscle-Ups for Performance

Your score is number of C2B or M/U you complete at the end of 10 minutes.

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Supplemental Performance Training:

4 rounds NOT for time:

All movements MUST be unbroken!

10 Pistols (alternating legs)

15 HSPU

20 GHD Sit-ups

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Today’s Challenge:

3 minutes:
Assault Bike for total Calories