| Bar muscle ups |
| 1 - glide kip |
| 2 - hip to bar |
| 3 - muscle up |
| 4 - volume |
| 20 min EMOM |
| min 1 - Ski erg |
| min 2 - 10 DB bench |
| min 3 - 10 kb bent over rows |
| min 4 - 5 weighted chin ups |
| min 5 - 5 weighted dips |
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Running club goes live
Time to get out the house and measure yourself against fellow members. I have created a Running club on Strava for you all to get involved...
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8am 5 x E4MOM 50 du 25 sit ups 10 DB man makers 9am Partner WOD 30 - 24 - 18 Muscle ups 100ft HS walk or 60 cals 10:00...
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Here it is everyone, time to have some fun CrossFit Open 20.1 10 rounds 8 GTOH (clean and jerk or snatch) 10 bar facing burpee time ...
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Push jerk 3 x 10 for time 50 wall balls 50 sit ups 25 sq clean db thrusters 50 sit ups 50 wall balls
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