Crossfit Garage – CrossFit
Metcon
30 Muscle-Ups (Time)
30 muscle-ups for time
Intermediate Muscle Up AMRAPs (2 Rounds for reps)
Intermediate Option (Rx+)
(“Round 1”)
Complete as many muscle-ups as possible in 15 minutes.
Then,
(“Round 2”)
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips
Score is total reps per “round”.
Beginner Option (Rx)
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent
WOD Breakdown
Warm-up (No Measure)
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.