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