Thursday

Main – CrossFit

Muscle-ups (3 max efforts)

Muscle-ups

Progressions
Band kipping on low rings
Band muscle up transitions
high ring swing + kip

Once you’ve completed progressions attempt 3 sets of max muscle ups or complete 3 x sets of max ring rows

Metcon (Time)

For Time
1000m Row
50 Burpees
3 Rope Climbs
Extra Credit
Olympic Class