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
Conditioning
3 Rounds for Total Reps
Double KB Sumo Deadlift (32/24kg)
Abmat Situps
Ring Rows
Calorie Row
Rest
1 minute per station
