FT: 30 Burpee Muscle Ups

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #59 (No Measure)

1000m Row (speed up every 250m)

20 Slow Ring Rows

Then:

3 Rounds of:

:15 Dead Hang

:15 Active Hang

1:00 Rest

Skill Practice

Muscle Up Progression

1. False Grip

2. Ring Row w./ False Grip

3. Kneeling Pull 2 Chest w./ False Grip

4. Kneeling Pull 2 Chest w./ False Grip & Transition (Fast Sit Up)

5. Support Hold

6. Negative Muscle Up

Metcon

FT: 30 Burpee Muscle Ups (Time)

For Time:

30 Burpee Muscle Ups

or

30 Burpee Chest 2 Bar Pull Ups

or

30 Burpee Pull Ups

Timecap: 10 Minutes