WOD | Monday 10/21/19 | CrossFit 791 Cashmere

October 20, 2019

Muscle up Progression and Skill Work

  1. Beat Swing
  2. Strict Pull Up (focus on pulling as deep as possible)
  3. Kipping CTB
  4. Kipping belly button to bar
  5. JBMU (avoid chicken wing)
  6. BMU (avoid chicken wing)

8 minute Amrap

12 WBS 20/14

6 CTB Pull-ups 

 

10 minutes to work up to a heavy 5 rep Back Squat


 

2 min Amrap 

Max Back Squats @50% of max