Lift Heavy Shit Night Countdown: 3 Days

5 rounds for total reps:– max rep bodyweight overhead squat– max rep dead hang pull-ups There is no rest between OHSs and pull-ups.  Rest as needed between rounds. Charlie Gets a Muscle-Up from CrossFit Roots on Vimeo. Lift Heavy Shit Night Lift Heavy Shit...

The Muscle-Up

30 Muscle-ups for time If you are not yet able to do the muscle-up do 30 ring pull-ups and 30 dips.  If you are not yet able to do ring dips, do 30 band-assisted ring dips.  If you are not yet able to do band-assisted ring dips, do regular dips.   In other words,...