WOD October 21 2013- Northern Kentucky CrossFit

Monday October 21st
Strength:
CrossFit - The Kipping Muscle-Up
CrossFit - The Kipping Muscle-Up
1A: Clean & Jerk 6x3 @ 70%
1B: Box Jumps 6x3

WOD:
3 Rounds For Time (RFT)

8 HSPU
6 Power Snatches 135/95
4 Muscle Ups

Muscle up scale:
2 Chest to Bar Pull-ups + 2 Ring Dips
3 Pull-ups + 5 Ring Push-ups
4 Ring Rows + 4 Push-ups

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