Jerk 6-4-2-4-6

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.

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"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'"

—"The Muscle-up" by Greg Glassman, CrossFit Journal

Watch the "Muscle-Up Virtuosity" series with Laurie Galassi

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Join us at the CrossFit Santa Cruz holiday party at 5 p.m., Saturday, Dec. 5 at Harbor Cafe!