I have no idea what Gene and Mike are doing. This pic was just too priceless to not post.

Skill Day: Muscle ups

We are going to cover the muscle up (coach Craig’s favourite!). We will being covering progressions for those who may not be able to quite get one as of yet and helping those get their first of many more to come later.

We are also having muscle up WODs: For time: 10, 15, 20, 25, or 30 muscle ups.

If you your muscle up is not quite there and have at least worked on the progressions for 30 minutes, then you can work on your level testing requirements.

Moms: As many rounds as possible in 15 minutes:

9 kettle bell deadlifts

8 ring rows

8 dips

9 thrusters

7 pm “Back to CrossFit”

As a team of 2 complete the following:

As many rounds as possible in 30 minutes:

10 kettle bell deadlifts

15 thrusters

20 calorie row

*only one person working at a time, they must go through all three exercises before switching partners.