30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

HAPOY FRIDAY

January 18, 2018

CrossFit Spanish Fort – CrossFit

Frantastic (Time)

10 Ring Rows+Dips(RX)/ Ring Muscle-Ups(RX+)

25 Thrusters 95/65

1000m Row

25 Thrusters

10 Ring Rows+Dips/ Muscle-Ups

MU Scale: 10 Assisted MU
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

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