by Crossfit Brio
22. March 2010 05:00
Brian and Kristi work on their Muscle Up skills
Strength
Weighted pull-ups 1-1-1-1-1-1-1 reps
If you don't have weighted pullups yet, do Pullup Negatives 5-5-5-5-5
WOD - East Canada Sectional Event #4
AMRAP in 15 minutes of:
2 Muscle-ups (or 4 progressions)
4 Front Squats (155/105lbs)
8 Burpee Box Jumps (20")
Intermediate:
4 Muscle Up Progressions
4 Front Squats (95/65)
8 Burpee Box Jumps (16")
Novice:
4 Muscle Up Progressions
4 Burpees
8 Goblet Squats (25/20lb Dumbbell)