Bear Canyon CrossFit – WOD
Bar Muscle Up Progressions (No Measure)
On a 10:00 clock, work and choose one of the following:
-Banded Bar Muscle-Ups
-Box Bar Muscle-Ups
-Rack Bar Muscle-Up
“Bachelor Party” (AMRAP – Rounds and Reps)
18:00 AMRAP
5 Bar Muscle-Up
30 Double Unders
10 Toe to Bar
30 Double Unders
15/10 Cal Echo Bike, 24/18 on assault
30 Double Unders
Rx+:
18:00 AMRAP
10 Bar Muscle-Up
50 Double Unders
20 Toe to Bar
50 Double Unders
30/20 Calorie Echo Bike
50 Double Unders
Level 2:
18:00 AMRAP
5 Burpee Pull-Ups
30 Double Unders
10 Knee to Elbow
30 Double Unders
15/10 Calorie Echo Bike
30 Double Unders
Level 1:
18:00 AMRAP
5 Burpee Jumping Pull-Ups
50 Single Unders
10 Strict Knee Raises
50 Single Unders
12/8 Calorie Echo Bike
50 Single Unders