WOD Demo: Muscle-Ups, Bike

Annie Sakamoto and Connor Schmitz hit today’s workout at CrossFit Santa Cruz Central.

Complete as many rounds as possible in 12 minutes of:
7 muscle-ups
Bike 21 calories

Post rounds completed to comments.

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Scaling:
If you do not yet have a muscle-up, spend time on the rings today. Drill pulling, pushing, and the transition for the muscle-up. Watch “Scaling the Muscle-Up” for tips.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
4 muscle-ups
Bike 21 calories

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 ring rows + 7 push-ups
Bike 21 calories