>Spend 6 minutes drilling the following progressions

• 5-10 reps of Feet on the ground Ring Muscle up transition (Move feet forward to increase difficulty)
• 3-7 Jumping Ring Muscle up (Working on transition)
• 5-10 Kipping Ring Muscle ups
• 3-7 Strict Ring muscle ups

>Then, complete 6 starting every minute on the minute – Alternate stations (12 minutes)

•3-5 Burpee Kipping Knees to Elbow + Pull-up Complex
•12 Farmer Carry Lunges (Increase the load if possible)


•1-5 Muscle Ups (unbroken)
•12 Farmer Carry Lunges (Increase the load if possible)

**Scale back to the last skill as needed**
Source: Workout Of The Day

Join the Fitness Community at CrossFit North Phoenix!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit North Phoenix is located inside HardWodder One in the Deer Valley community of North Phoenix
For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?