CrossFit Gulch – CrossFit

Gymnastics

Strict Muscle-up Practice (5 sets )

EMOM 10

A) 5-10 False Grip Ring Pull-ups

B) 10s Ring Support Hold + 5s Lower + 10s hold in bottom of dip

10 minutes

Muscle-up Transition Progression practice

Metcon

Metcon (No Measure)

EMOM 12

A) 12 KB Swings 70/53 + 12 T2B

B) 8 Box Jump Over 24/20″ + 8/6 Ring Dips