Boulder CrossFit – CrossFit

Bar Muscle-ups (10 minutes to work on progressions)

“An Old Wooden Ship” (Time)

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Bar Muscle Ups

Kettlebell: 53/35lb, 44/26lb

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Optional Accessory (No Measure)

For Quality:

5 Sets

10 Push-Ups @ 30×1 Tempo

10 Ring Rows @ 30×1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 – Negative

0 – Hold at Bottom

X – Explosive Pull/Push

1 – Pause at Top