TimberWolf Crossfit – St.Paul – CrossFit WOD
Lyla (Time)
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Muscle-ups
Bodyweight clean and jerks
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When not specified, “Muscle-ups” refers to ring muscle ups.
Scaling :
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.
Intermediate Option :
7-6-5-4-3-2-1 reps for time of:
Muscle-ups
¾ bodyweight clean and jerks
Beginner Option :
7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks
