CROSSFIT
MUSCLE UP SKILL
ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Up
BEG – Practice Low-Ring Transitions
INT – Practice Jumping Ring Muscle-Ups
ADV – Practice Strict Ring Muscle-Ups
(No Measure)
RIDE A COWBOY
FOR TIME
12-9-6
Ring Muscle-Ups
DB Devil’s Press (50/35)|(35/20)
DB Suitcase Lunges*
*L+R = 1-Rep
(Score is Time)
RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows
SPARK
POWER CLEANS
Power Clean for load:
4-3-2-2-2
5 X 20 Tuck Ups
CRIMSON TIDE
AMRAP x 10 MINUTES
8 Hang Power Cleans (50’s/35’s)|(35’s/20’s)
12 Up-Downs Over DB’s
16 Front Rack Lunges
-Rest 2:00-
AMRAP x 5 MINUTES
4 Hang Power Cleans
6 Up-Downs Over DB’s
8 Front Rack Lunges
(Score is Rounds + Reps)