2/28/2017

CrossFit Dark Side – CrossFit

1: Metcon (No Measure)

3 Sets

5 Strict Pull Ups

5 Strict Ring Dips

2: Muscle Up Practice – Class (No Measure)

Muscle Up Practice

2 x 2 False Grip Pulls

2 x 2 Toes to Ring – Focus on the swing

2 x 2 Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the rings

2 x 2 Muscle Up Transitions – On the low rings with a band focusing on the quick turnover to land in a dip

2 x 2Jumping Muscle Ups

3: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Time Cap: 15:00