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