Barnes Corner CrossFit – CrossFit
20 mins to work on muscle ups, bar or rings and all variations and transitions the coaches want to teach.
Bar muscle ups can include banded, jumping and more.
Rings: floor transitions, band transitions, practice Kip swings, false grip holds etc…
Other option: Give an appropriate pull and push strength… rows and dips etc….
Metcon (AMRAP – Rounds)
30 mins alternating EMOM
1. 5 thrusters 95/65
2. 10 burpees
3. 30 dubs or 60 singles….