HAPPY HALLOWEEN!

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CrossFit:

Complete as many rounds as possible in 15 mins of:
Muscle Up Progression

15:00 Volume

Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Muscle-Up
3) Muscle-Up Negative
4) Transition Rock -Elevated (most difficult) -Supine (medium difficulty) -Incline (least difficult)

Then,

5 rounds for time of:
Walking Lunge, 50/35 lbs, 30 m
Shuttle Run, 60 m

TIMECAP: 15:00

Competition: 40/30#
Performance: 30/20#
Fitness: 20/10