Swings, Pulls, Muscle-Ups 06.15.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

Hollow rock

Arch rock

Hollow band lat pull

Weighted arch pass through

Beat swing

Ring swing

Box ring row to hip

Ring swing pull to hip

Muscle-up transition

30 muscle-up; for form

*only expect to do 30 mu’s if you regularly do multiple rep sets.

ALL: 30 Muscle-Ups (Time)

30 muscle-ups for time

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