Gymnastics is fun

CrossFit Fireground – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Kip Swings

10 Hang p Cleans BB

10 Core

200m Run/Row
Spend 5 min warming up to do the gymnastic work on your own.


Metcon (Time)

4 Sets for time

Unbroken Complex

5 T2B

4 Pull-Ups

3 T2B

2 Pull-Ups


5 T2B

4 /2 Bar Muscle Ups

3 T2B

2/1 Bar Muscle Ups
Each Set needs to be unbroken. After you finish the reps of 2, you can rest as needed to start the next set unbroken. If you come off the bar, you can start that set over or scale the WOD..

The guys will do 4 and 2 bar m/u and the ladies will do 2 and 1.


Barbell Cycling (10)

10 Reps Touch & Go Power Cleans
Looking for a heavy set of 10. This must be touch and go reps.