Lucas and Laurie doing muscle ups.

The muscle up is one CrossFit milestone that is sometime miss understood. The muscle up is not an advanced gymnastics move. The iron cross, giants and the Maltese however are. It is but a simple way to get from below the rings to a support position above the rings to perform more complicated moves. It is not in its difficulty that we like the muscle up. It is the real world application that is useful. Any object be it a wall, rocky overhang or tree limb that you would be able get my fingers on you would be able to surmount.

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Workout:
Run 800 meter
Then...
21-15-9
Kettlebell Swings
Burpee
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Workout will be held at Natural Bridges Beach. Meet at the gym at 10am or the beach at 10:15

Beach workout will be scaled according to ability.