Muscle Up


Here is one of the WODs for CFM's Rock the Box:

20 minutes -

Each person on your team must find their 1 RM in the following barbell complex. 1 Squat Clean, 1 Front Squat, 1 Hang Power Clean.

Muscle Ups

20 Min practice


5 round KB Complex (GO HEAVY!!!)

10 single arm bent over rows R/L

10 front rack step ups R/L 20"

10 plank drag throughs R/L

10 single arm floor press R/L