3 rounds for time:
5 strict muscle-ups*
50 air squats
*If you're not ready for the muscle-up, do 20 pull-ups + 20 dips each round.
"Here's how to do a muscle-up on the rings:
1. Hang from a false grip
2. Pull the rings to your chest or "pull-up"
3. Roll your chest over the bottom of the rings
4. Press to support or 'dip'"
Watch the "Muscle-Up Virtuosity" series with Laurie Galassi
Join us at the CrossFit Santa Cruz holiday party at 5 p.m., Saturday, Dec. 5 at Harbor Cafe!