CrossFit Spanish Fort – CrossFit
10 Ring Rows+Dips(RX)/ Ring Muscle-Ups(RX+)
25 Thrusters 95/65
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.