Wednesday 12/28/16

The CrossFit Open is ~2 months away – Do you have your MU?

Part A Warm up

*Coaches Choice

Part B (MU work)

3 Sets
Muscle-up x1-3 OR Seated Banded Muscle-up x3-6
rest 1-2 min, then do:
3 Sets
Ring Push-up Hold x20 sec + 5 Ring Push-up @33×1
rest 1-2 min

*Scale muscle-up to strict chin-up x5 + Dip x5 ea. round

Part C

2 Sets For Total Time Do:
21 Deadlifts (155/105)
21 Games Standard Box Jumps (24″/20″)
15 Deadlifts
15 Games Standard Box Jumps
9 Deadlifts
9 Games Standard Box Jumps
rest 3 min
15 Single Arm KB Clean and Push Press, R
15 Single Arm KB Clean and Push Press, L
30 Pull-ups
rest 3 min