Every minute on the minute for 14 minutes: 1-5 muscle ups (reduce to every 2 minutes on the minute if needed)
For 15 minutes to complete for quality:
10 muscle up transitions
3 x 10 ring pull ups
3 x 10 ring dips
As many rounds as possible in 9 minutes:
9 Russian kettlebell swings (24/16kg)
9 Russian kettlebell swings
9 box jumps (24/20″)
Looking to start with CrossFit SE11 in Vauxhall?
If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.