Gymnastics:
Muscle-ups (SKILL)
If you have a good strength base with strict pullups and dips and are on the cusp of your first muscle up or fighting for consistency… use this time for skill work.
10-8-6-4-2
Strict Pullups
Strict Ring Dips
*:20 L-Sit between rounds
Score = Heaviest pullup + heaviest dip.
Metcon:
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
