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Muscle You Up

by cfsurmount | Jul 8, 2019 | WOD

CrossFit Surmount – CrossFit

Gymnastics

Muscle-ups/ring-rows/pull-ups:

3 reps every 30 seconds for 8 sets

Metcon (Time)

6 rounds, rest 1 minute between rounds

10 Hang Power Snatch @ 115/75

10 Burpees
Time cap: 20 minutes

Accessory Work

3 sets

50′ Plank plates drag

https://www.youtube.com/watch?v=wYsQJBMItAQ

rest 30 seconds

30 seconds/side side bend hold on

GHD

https://www.youtube.com/watch?v=PCQAHg1VUyE

rest 30 seconds

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