CrossFit Surmount – CrossFit
Bar Muscle-ups
If you’ve begun to master bar muscle-ups you may practice ring muscle-ups
Press (5-10-15-10-max reps @ 65% of 1RM)
Every 1:20
Metcon (AMRAP – Rounds)
10 Rounds NOT for Time
– 5 handstand pushups
– 5 ring rows
– 5/leg pistols
– Focus on proper form and execution
– Challenge yourself, e.g., complete strict handstand pushups, negative ring rows, and/or weighted pistols