Thursday February 16th 2017

February 15, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    Metcon (Time)

    6 ROUNDS FOR TIME:

    -30/20 Calories

    -30 Double Unders

    -Rest 2 Minutes
    ODD RDS: Assault Airbike Calories

    EVEN RDS: Row Calories

    Skill-work

    Muscle-ups

    Spend about 5 minutes on each piece

    – Transition – Low, on the toes/heels

    – Kip/Hip to ring

    – Jumping/assisted

    – Full Muscle-up!

    Muscle-ups

    Perform 1 set of max effort ring or bar muscle-ups.