3 Rounds, each for time
Rest 3-5 minutes between rounds. Record time for each round. These should be real deal all out efforts.
Alternating EMOTM x 12 minutes
Odd minutes: 4 Back squats – heavy but no failed reps
Even minutes: 4-8 parallette push-ups (go deep)
Post times and loads to comments.
Let Me See Your Muscle-up Dance
Ahh … the ever elusive muscle-up. So many CrossFitters long to master the skill only to pull, and pull and pull in frustration. Fret not, KCF for tonight you will have your chance. Skills & Drills tonight will be all about progressions to master the Muscle-up. Even if you can rock the MU, tonight will be beneficial as we will talk about false-grip vs non-false-grip MUs, strict vs kipping MUs and we’ll go over progressions for all of them. If you have never gotten one, come on in and maybe you’ll get a chance to show off your “Muscle-up Dance”.