A lot of strength, mixed with a cheeky bit of gymnastics, why not!
CrossFit Cardiff WoD
3 - 3 - 3 - 3 - 3
Thrusters
2 - 2 - 2 - 2 - 2
Strict ring muscle ups
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar
