Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Complete in 12 Mins.
Re-test from 5.6.18
Approach in 1 of 2 ways:
1. If proficient in Muscle Ups go for TIME, reduce to 20 if necessary.
2. Practice Muscle Up skills to improve technique. Work with rings today, not bar muscle ups.
30 Muscle-Ups (Time)
30 muscle-ups for time
30 Ring Thing Muscle Ups, 30 Boxer Pose Transitions (:3 pause at each position), 30 KB Pull-Downs, or 30 Ring Row to Transitions.
20 Min. to build to a 5-Rep Max Front Squat.
2 Mins. per side