Crossfit Garage – CrossFit

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30 Muscle-Ups (Time)

30 muscle-ups for time

Intermediate Muscle Up AMRAPs (2 Rounds for reps)

Intermediate Option (Rx+)

(“Round 1”)

Complete as many muscle-ups as possible in 15 minutes.


(“Round 2”)

Complete as many rounds as possible in 5 minutes of:

5 strict pull-ups

5 ring dips

Score is total reps per “round”.

Beginner Option (Rx)

Complete as many rounds as possible in 15 minutes of:

5 ring rows, using a false grip

5 jumping dips, slowing the descent

WOD Breakdown

Warm-up (No Measure)

Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

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