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