30 Muscle Ups for time.
If you dont have a muscle up do 3 pullups and 3 ring dips for each rep.
MMA fighter BJ Penn doing Muscle Ups [wmv] with Coach Glassman courtesy of CrossFit inc
“Well done Nick on getting your first Muscle Up last night.
CrossFit Broadbeach
CrossFits newest training venue on the Gold Coast
CONTACT
Drew Griffith drew@crossfitbroadbeach.com.au 0413 172 643
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Journal
Fitness in 100 words
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ” - Greg Glassman