Oh No!

Noe's Muscle up from Max Fernandez on Vimeo.

Another CFSC first muscle-up video. This one may be a few months old but it should still remind you to do your homework and play on the rings frequently. Noe, this is a reminder for you to stay consistent with your muscle-ups. :)



WOD
“EVA”
5 RDS
Run 800 M
30 KB Swing
30 Pull-ups

* 50 Minute time cap.

Compare to 2009/08/12, beyond the white board.

Scale as such:
Level 4 RX
Level 3 4 RD
Level 2 3 RD 20/20
Level 1 3 RD 15/15

Remember, if your still new to CrossFit then know your beginning level. These workouts are intense and take time to build the capacity to complete them at higher levels.

Notes:
Go heavy on KB Swing if possible
It isn’t RX unless its full ROM and heavy on the KB
Be prepared to become humbled.
Don’t be so damn hard on yourself if you are not able to complete this in the allotted time given. Just do your best!