Watch the amphibian show us how to do a bar muscle up:

If you cannot do MU’s then this is what you are going to do:

Notice she uses her hips first then pulls with her arms. Just like EVERYTHING else we do in here:

“Hair Pick”

AMRAP 20
3 muscle ups (or muscle up progressions)
6 knees to elbows
9 Kettlebells (70/53)

WhipCon

Tabata stations 20sec on 10 sec off 8 rounds each station, then move on. 30sec rest in between.

Row
Dumbbell snatch first 4 right, second 4 left
Jump rope: 10 singles, 5 double unders, 10 singles, 5 double unders
Chin up isolated hold
Ski
lateral jump over abmat
Bicycle crunches knees have to hit opposing elbow
Dumbbell push press (use one dumbbell and p.press with both hands)

CrossFit Mean Streets
Downtown LA

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