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Some CrossFit workouts throw us in the novice category right off the bat. This is one of them. As if Muscle-ups aren't difficult enough, let's add a Front roll at the end just to get the vestibular systems involved and see what happens.....

30 Muscle-ups into a Front roll

John- Rx  15:11

30 Muscle-ups

Juan- 22:07
T- 21:40

10 rounds:

3 Pull-ups
3 Ring dips
3 Front rolls

Alice Anne- 8:11
Abby- 9:39
Allie- 10:49
Lindsey- 13:56
Holley- 10:54
Sharon- 11:43
Nate- 5:18
Candice- 9:16
Katie- 8:37
Heather- 11:25
Todd McK- 10:02

This was a smorgasbord of workouts. A few people did 'Angie', and some did the BEAR complex. That's ok. Rigid flexibility is a requirement for CFSF participation.

Great job John Fenn. The only person to get this gem at prescription. You possess the circus monkey gene.

We did get some good Muscle-up practice. From the false grip, to transitioning into and out of the hole. Good job, good practice. It isn't as difficult as you think it is. John M, Dave, you guys are there. GET IT!

Who will be the first CFSF girl to get a Muscle-up?

Practice.

Thanks for another great day at CFSF.

Don't wish it was easier. Wish you were better.
CFSF