Five rounds for time of:
7 Muscle-ups
95/65 pound Sumo-deadlift high-pull, 21 reps
7 Muscle-ups
95/65 pound Sumo-deadlift high-pull, 21 reps
ADVANCED
Five rounds for time of:
3 Muscle-ups
95/65 pound Sumo-deadlift high-pull, 21 reps
Five rounds for time of:
3 Muscle-ups
95/65 pound Sumo-deadlift high-pull, 21 reps
INTERMEDIATE
Five rounds for time of:
7 Muscle-up progressions
65/45 pound Sumo-deadlift high-pull, 21 reps
Five rounds for time of:
7 Muscle-up progressions
65/45 pound Sumo-deadlift high-pull, 21 reps
BEGINNERS
Five rounds for time of:
10 pull-ups banded + 10 dips
Sumo-deadlift high-pull, 15 reps choose weight
Five rounds for time of:
10 pull-ups banded + 10 dips
Sumo-deadlift high-pull, 15 reps choose weight
20:30
ReplyDeleteRx'd until round 4, did strict ring PU and Dips, ripped blister in middle of round 4
Working too much, not enough time to do crossfit, out of shape right now.
Welcome back Nick. We've missed you.
ReplyDelete