The Muscle-up is one of the pinnacle exercises in the CrossFit world that requires strength, skill, and regular practice. Some cringe when they see MU's in the wod, others revel. Which are you?
We had options today simply because the sub for MU's can be worse than the MU's themselves.
2 rounds:
205 pound Front squat, 10 reps
10 Burpee muscle-ups (*3:3)
John- Rx 10:20
Todd- Rx 11:39
Teresa- 95* 12:01
Jeremy- 95* 14:01
Candice- 65* 14:23
'Deadly Push-ups'
10 rounds:
10 Deadlifts
15 Push-ups
Todd- 115 15:38
Paige- 55 21:28
Casey- 225 20:00
Tommy- 135 19:24
Joan- (5) 95 11:39
'Pull-up/Slam down'
10 rounds:
10 Pull-ups
15 Ball slams
Lee- 16 20:00
T- 20 14:15
Great workouts everyone. Really good job stepping up the the plate and getting the HQ wod as Rx'd, OR scaled, which was no walk in the park. Only CrossFit can increase the difficulty of a MU by adding a Burpee. Thanks CFHQ!
One common thread between all three workouts: crushed by the end. That is the objective.
Thanks for another great day at CFSF.
CFSF
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