This is one of the original CrossFit produced videos that started the craze. I know it's one of the first videos I saw when I was looking for a new way to workout.
Skill: Muscle Up Practice.
Conditioning: "Nasty Girls". Compare to 11.01.10
3 Rounds of:
- 50 Squats
- 7 Muscle Ups
- 10 Hang Power Clean (135/85#)
Don't worry if you don't have muscle ups, there are plenty of substitutions. The most common are:
- 4 pull ups (any substitute) + 4 Bar Dips (any sub, I prefer using two boxes) = 1 muscle up
- 2 chest to bar pull ups + 2 Ring Dips = 1 muscle up
- Muscle Ups from the knees.
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