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WOD
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Linchpin Test #2
Complete 3 rounds for time:
5 Muscle-ups
10 Cleans, 135#/95#
20 Box Jumps, 24″/20″
Of course you have to squat the cleans. You know this!
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Crystal getting it done!
Muscle-ups are a tough movement! Many folks work for a long time before they get their first. It can be a daunting journey! Today there will be ample options for you depending on where you’re at with the movement. Below is a video from NorCal CrossFit with a couple of go-to movements. For the first, you get assistance from your feet for both the transition and the ring dip. This is good if you’re not proficient with ring dips. The jumping muscle-up also shown is a great option. Many of you have done these with bar muscle-ups with great success. As you can see, the limiting factor is the ability to lock out the ring dip from the bottom of the catch. Consider trying one of these today!
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