Wednesday 040211

For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.

Post time to comments.

"We don't use dragons, pole vault, or scaling walls, not yet, but if we had them around we'd use them. What we have done, though, is borrowed freely from weightlifting, gymnastics and their subsidiary efforts. Weightlifting and throwing, their cousins the Kettlebellers, gymnastics and climbing, and the martial arts are all fair game."

• Coach Greg Glassman, CrossFit Journal, December 2003, "Community"