Wednesday’s CrossFit classes worked on bar muscle-ups and kipping pull-up variations (traditional, butterfly, C2B) before taking on a Fight Gone Bad style workout with a relatively new movement for us, the double KB sumo deadlift. Lots of pain faces on that one!

Congrats to Melanie (CrossFit Penn’s Landing) for getting her first bar muscle up!

Pics below from CrossFit South Philly

Strength/Skill WOD

6×3-5 reps of Kipping Pull-ups or Bar Muscle-Ups


3 Rounds for Total Reps

Double KB Sumo Deadlift (32/24kg)

Abmat Situps

Ring Rows

Calorie Row


1 minute per station