Workout 7.8.17

Nickname: Touching the void

Cloud 9 CrossFit – CrossFit

Warm-up

Coach demo of muscle up variants/progression

Kip pull up swings

Jumping ring dip

Muscle up from the floor

Jumping muscle up

Coach demo of snatch

Burgener warm up into squat snatch practice if able

Specific Warmup

5 min amrap

50% effort

5 snatches

5 muscle up

Skill

10 min of hard muscle up practice possibly getting a muscle up or new variation

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Feature Video

CrossFit Class Workout