Tuesday 7.30.13

CrossFit Games champions Rich Froning and Samantha Briggs.
Affiliate Cup champions Hack's Pack Ute and Spirit of the Games recipient Kristan Clever.

Skill:  Take 20 min. to work on your Muscle Up (Bar or Ring)

WOD:  5 rounds for time:
-8 Ring Dips
-8 Power Snatch (95/65#)
-8 Chest to Bar Pull Ups

Post times to comments.


  1. Skillz: strict pull ups + strict dips
    Metcon: Fail
    4 rds + 1 PS in 20:00 min cap
    banded dips, CTB PU's 3.5 rds,hands ripped in 4th rd, + 3 jumping PU's

  2. Skillz: multiple bar MUs / ZERO ring MUs :-/
    WOD: 12:13 RX

    1. Personal note: Would've had a better time but had to keep looking for an open pull up bar and open rings