SEPTEMBER 12, 2019


10 min Bar MU/Kipping Pull Up Practice

Beginner- Beat swing stops/Initiating the kip

Intermediate- Linking Kipping Pull Ups

Advanced- Efficiency work. Creating elastic energy in the arch and smooth transfer of energy up the body. 

Crossfit Benchmark

Nasty Girls

3 RFT:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95#

Alex Procajlo