CROSSFIT

Skill

Pull-up / Chest to Bar / Bar Muscle Up Progressions

METCON

For Time:

21 Overhead Squat 95/65
21 Pull Ups
15 Hang Squat Snatch
15 Chest to Bar Pull Ups
9 Squat Snatch
9 Bar Muscle Ups

Today work on the your hardest version of the the three. We want to work a little bit out of our comfort zone today. For Mods in the work out make sure its harder each time. (I.E. you could start with Ring Rows move to banded pull ups then try to do regular kipping pull ups or go kipping pull ups Strict pull ups chest bar). As long the difficulty increases. Your Barbell Movement should be fast. Try not to do more than 2 sets on the Over Head Squat. Have Fun and if you have any feed back let us know! love you guys!!!

Kids Class

Skill

Pull Ups On A Low Bar Work On Jumping Bar Muscle Ups

For Time With A Rack
21 Goblet Squats
21 Ring Rows
15 Back Squats
15 Jumping Pull Ups
9 Front Squats
9 Pull Ups