January 12, 2014

First, when you arrive tomorrow you will notice the Goal Board is wiped clean. We are in a New Year and be prepared to write your goal up on the board as a mandatory CASH OUT tomorrow. Let take 2015 and make it the best goal breaking year yet!

2RM BS the 95% and 90% drop sets

Then

Not for time

100 Hollow Rocks or 3 sec Hollow holds

100 Super Man Rocks or 3 sec Superman holds

Break them up how you see fit. MU progression and skill work between sets.

Complements of CrossFit Invictus.

Steps to a Muscle-Up – Step #1: The Bow/Hollow Drill

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109