5 Rounds For Time:
5 Deadlift 315/185
5 Muscle Ups
* Sub 3 Pull Ups and 3 Dips per Muscle Up. If you do not have a muscle up you will practice that skill during your warmup.
Huge turnout at the 4:00 class yesterday afternoon. Every barbell and jump rope was going at once with the music cranked. The box was on fire. Its a blast when the classes are huge and the energy is busting out of the room. Young and old, big and small, newbies and veterans, brothers, sisters, fathers and mothers all kicking ass side by side. It just doesn't get any better.
The muscle up is one of the holy graile movements of CrossFit. It takes determination and consistency in practicing if you are going to pull it off. The fllowing progression from CrossFit.com will be used tomorrow to start getting you all on the path to a muscle up.
Muscle-Up Progression, Jeff Tucker (CFJ Preview) …[wmv][mov]
