Kristina B

Muscle-ups (strict or kipping) require a certain amount of strength to perform well and often. There’s a level of mobility and strength involved to to stay injury-free. You should be able to have 3 strict chest-to-bar pullups, and 3 full range-of-motion dips before attempting any muscle-ups.

Or you can be this athlete.


+ Amanda: The Woman and the WOD – BTWB

CrossFit WOD for Friday 8/11

back squats 3×20


9-7-5 reps for time:
squat snatch, 61/43kg

Performance can attempt AMANDA .45, but there is a 14:00 cap for all workouts.

Post times to whiteboard!

Olympic Weightlifting WOD

snatches and clean & jerks

Powerlifting WOD

power cleans, back squats, presses

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Rows, squats and presses
– Swings