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

HAPPY FRIDAY

January 05, 2018

CrossFit Spanish Fort – CrossFit

Warm-up (No Measure)

HSPU/PULL-UP/ RING MUSCLE-UP PROGRESSIONS

3 SETS: 3-5 REPS

STRICT HSPU

STRICT PULL-UPS

-THEN-

3 PART STRICT RING MU PROGRESSION

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

3 Chest2 Bar (RX) Ring Muscle Ups (RX+)

5 Hang Power Cleans 155/105

7 HSPU

30 Double Unders

Scaling Options:

MU: Assisted Ring MU/ Chest2bar: Kipping Pull-ups/ Box Assisted Pull-ups

Cleans: Scale Weight As Needed

HSPU: Pike Push-up/ DB Press
There Is A Scaled Ring MU For Those Trying To Get Them

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