Today’s workouts focus on the skills of the chest to bar pull up and muscle up. One or both of these movements will be showing up in the CrossFit Open. We will start with 10 minutes of practice. This will be an opportunity for athletes to work on and improve the techinque on one or both of the movements. The workout today is all about grip by pairing kettlebell swings with the hard pulls of the C2B and MU. Your goal is to get the first 21-15-9 in 7 minutes or less. With a 16 minute hard cap, you will have 9 minutes to finish the 15-12-9. The kettlebell weight choice today should be a little heavier than you are used to. This should be a priority today even if we have to modify the rep count. When you complete the workout, we should have so time to spend use the foam roller working the muscles of the shoulders and lats.

SKILL

ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development

WORKOUT
FOR TIME

21-15-9 Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9 American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-