6 PROGRESSIONS TO MASTER MUSCLE-UPS BEFORE THE CROSSFIT OPEN STARTS
THE CROSSFIT OPEN 2019: OUT WITH THE OLD, IN WITH THE NEW
WORKOUT OF THE DAY
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
SCALED VERSION
Do the RX version with a Ring Dip & Pull-Up substitute for the muscle-ups or, complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
