West Little Rock CrossFit – CROSSFIT
Muscle-ups
Muscle ups:
1 set max rep bar or ring muscle-ups, then either:
A. 10 minutes working on progressions
OR
B. Every 2 minutes for 10 minutes (5 rounds):
Perform 50% of 1 set max reps
Metcon (3 Rounds for reps)
5 minute clock:
600m run
Max rep wall ball shots (with remaining time)
Rest 4 minutes
4 minute clock:
400m Run
Max rep wall ball shots (with remaining time)
Rest 3 minutes
3 minute clock:
200m Run
Max rep wall ball shots (with remaining time)
Metcon (No Measure)
3 RFQ
:30 plank
20 sit ups
10 mountain climbers (each side)
