CrossFit Gulch – CrossFit
Gymnastics
Strict Muscle-up Progressions
EMOM 10
A) 3-8 False Grip Ring Pull-ups
B) 10s Ring Support Hold, 5s Lower, 10s hold in bottom
10 minutes
Muscle-up Transition Progression practice
Metcon
Metcon (AMRAP – Reps)
EMOM 12
A) Run 200m
B) Row 15/12cals
C) 50 Double Unders
200m Run = 20 reps