CrossFit Gulch – CrossFit

Gymnastics

Strict Muscle-up Work

EMOM 10

A) 10-20 False Grip Ring Rows

B) 10-30s Ring Support Hold

10 minutes

Muscle-up Transition Practice
*Try to add a few reps/seconds and/or increase the angle on rows

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM until failure

4/3 Strict HSPU

3/2 Strict Pull-ups
Perform both movements in the same minutes.

20min cap