Get your gymnastics on the go with a very spicy little benchmark.

The best in the world can do this workout in sub 3 mins very close to unbroken and make it look like it was fun. Top level gymnasts don’t even count a muscle up as a movement, how else would the get on top of the rings to start a routine. Mental! What’s even more mental, apparently the world record for consecutive ring muscle ups, unbroken, is 152. Oh, and that’s strict and in a weighted vest!
However, this last fact is from a guy who told me when I was down at the pub. And considering as we are in 2020, that was a long time ago!

CrossFit Cardiff WoD
A: For time:
30 Ring muscle ups*

B: Each set for quality
10 - 20 GHD sit ups

Times up on the board please dudes, in RED if it was a PB.

Specialty
For 4 sets 1 + 3
High hang squat snatch
Overhead squat