August 11, 2016
by Alex EtzenXS CrossFit – General CrossFit
Gymnastics
Metcon (No Measure)
Spend about 10 minutes working on Muscle-up progressions
– Low transition on toes
– Jump to support
– Hips to rings
– Muscle-up!
Metcon
Metcon (Time)
7 Rounds for time
– 9 C2B Pull-ups (RX+ 3 Ring Muscle-ups)
– 7 Slam ball (40/30)
– 5 Burpee Box Jump (24/20)