Muscle Up Club!

CrossFit Victoria BC - Rob joins the muscle up club
Rob's first Muscle up!

Congrats to Rob MacKay for joining the muscle up club on Friday September 11th!  He has been determined to get his muscle up over the last 3 months, and finally got it on Friday!

Check out the video below!

Today’s Workout:

Buy In – 40 Double unders, 80 single skips, 30 double unders, 60 single skips, 20 double unders, 40 single skips, 10 double unders, 20 single skips

WOD – “Mary”

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Zone 3: Scale to assisted pullups / modified handstand pushups

Zone 2: Scaled to assisted pullups / shoulder press / regular squats

Zone 1:  AMRAP in 10 minutes; same scaling as Zone 2

Cash Out – Bench Press 10-10-10 reps; add weight each set


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