10/2/13 – Bar Muscle Ups

SKILL
Pullups > CTB Pullup > Bar Muscle Up

METCON
For Time
12 Bar MU
400m Run
50 KB Swings (53/35)
400m Run
12 Bar MU

CrossFit Performance
SKILL
 Pullups > CTB Pullup > Bar Muscle Up
 
METCON
For Time
12 Bar MU
400m Run
50 KB Swings (53/35)
400m Run
12 Bar MU
CrossFit Fundamentals
SKILL
Shoulder Mobility > OH Squat
 
METCON
5 Rounds For Max Reps
:60 ME OH Squat (75/45)
:60 ME HR Pushup
:120 Rest