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Daltons CrossFIt – CrossFit

GYM: Warm-up (No Measure)

Spent 15 working Muscle Up Progrssions

1. False Grips Rows (3×10)

2. Kneeling Muscle Up Transition (3×5)

3. Jumping Muscle Ups (3×3)

WOD: Metcon (Time)

4 Rounds

5 Muscle ups

10 Deadlifts (225/155)

15 Burpees

Performance: 185/125

Fitness: 155/105

Muscle Up Scale Options:

Bar Muscle Ups

Banded Bar Muscle Ups

Jumping Ring MUs

Jumping Bar MUs
INTENDED STIMULUS

Sub 15 minute workout with a heavier load on the deadlift and a skilled gymnastic element. The deadlift should be able to be done unbroken on the first 2 rounds. If an athlete cannot do 5 muscle ups in a row on the first round they should scale the number down.

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