Wednesday: 04.13 A. Overhead squat from the ground, build to a moderate double in 7:00 -135-185-205-215 + For time: 5 muscle-ups(UB) 10 Assault Bike calories 4 muscle-ups(3-1) 10 Assault Bike calories 3 muscle-ups(UB) 10 Assault Bike calories 2 muscle-ups(UB) 10 Assault Bike calories 1 muscle-up 4:13 + 5:00 rest + For reps: 5:00 of [5 CTB pull-ups + 10 hand-release push-ups + 15 air squats] 5 rounds :60 rest 3:00 row calories 65 calories :60 rest :60 burpees 23 Burpees #crossfit #crosfitmasters

via Instagram http://ift.tt/1N86Gro