908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

03/07/2016

March 06, 2016

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Muscle Up Progression (3 Sets of Max Muscle Ups)

From Lowered Rings or Jumping Position
Scaled = Jumping Muscle Ups

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

01 Muscle Up

10 Overhead Squats (95/65)

20 Sit-ups
* If all rings are taken, complete 1 Muscle-up when a set of rings are open.

* Sub for Muscle up = 3 Pull-ups & 3 Ring Dips.

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