Week 3/8 Muscle Up Program

CrossFit Bondi – CROSSFIT

Strength Work

MU Progression

4 Rounds

5 Strict/Weighted Pull Ups

10 DB Supine Pull Overs

20 Sec Plate OH Hollow Hold

MU Progression

5 MIn Accumulate

Max Transition onto Bar from Box

Rx+ accumulate max MU’s with no chicken winging go singles if needed

Metcon

Metcon (No Measure)

15 MIn EMOM

1. 10 TTB + 5 Deadlifts (315/205)

2. 15 Wall Balls + 3/3 DB Snatches (24/16 Kg)

3. Rest

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