WOD | Monday 3/11/19 | CrossFit 791 Cashmere

March 10, 2019

Muscle up progression

  1. Strict Assessment (Find out how many strict Pull-ups and Dips you can do)
  2. Positional Work on the Rings or Bar
  3. Practice on the Rings or Bar


Work up to a heavy Power Clean (no star fish-catch in a squat above paralell)



10 minute EMOM

45 seconds on/15 seconds off

3 Power Cleans @65-75% of max

6 CTB Pull-ups

Max lateral burpee over bar

*Score is total burpees over the 10 minutes*