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Muscle Ups, Front Squats, and Burpees for 7/10/2019

Industrial Athletics – CrossFit

After a couple of days of different movements, let’s throw in something that feels a little more familiar.

The purpose of today’s WOD is to help you maintain control while taxing your cardio system. The muscle ups will become more difficult as your arms start to fatigue. While you are breathing heavy, the barbell in the front rack position isn’t going to help. The burpees are there to keep your heart rate up.

Metcon (Time)

4 Rounds for Time:

5 Bar Muscle Ups

10 Front Squats (135/95)

20 Lateral Burpees

Join the discussion One Comment

  • Industrial Athletics says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Time:
    3 Bar Muscle Ups
    10 Front Squats (115/75)
    20 Lateral Burpees

    or

    4 Rounds for Time:
    10 CTB Pullups/10 Pushups
    10 Front Squats (115/75)
    20 Lateral Burpees

    Brass:
    4 Rounds for Time:
    10 Pullups (may be banded)
    10 Pushups (may use box)
    10 Front Squats (95/65)
    20 Lateral Burpees

    Bronze:
    4 Rounds for Time:
    10 Ring Rows
    10 Pushups (may be box)
    10 Front Squats (75/55)
    15 Burpees