Muscle up

CrossFit Lykos – CrossFit

Row/Dynamics (No Measure)

Row 400m

Group Dynamics


Shoulder Internal Rotation


Muscle up practice or

3x ME sets of each Pull up and Dip


P: Metcon (Time)

For time:

30x Ring Muscle ups

*Everytime you break a set = 200m Run

Cap: 24 minutes

F: Metcon (AMRAP – Rounds and Reps)

AMRAP – 24 minutes

7x Pull ups

7x Dips

200m Run

Rx+ = Strict pull ups and dips

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