November 4, 2011

CrossFit SW Portland
November 4, 2011
Friday

Skill: Muscle up progression; Ring dip, chest to bar pull up

Muscle up portion can be scaled with (5) chest to bar pull ups and (5) dips or modified further to toe push ups (10)

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

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