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