Friday 3.13.15

Buy In: 10 Reps band shoulder complex. 

Workshop your muscle-ups, then:

(copied and pasted from

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders

Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

scaled version:

14 minute AMRAP

50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*

Mike Alley