CrossFit Upcountry Maui

Helena does bar muscle-ups instead of ring muscle-ups in “Nasty Girls.” Great work getting through a tough WOD today. It was a first for all of you, and you smoked it!

Here’s the workout for Tuesday, July 17, 2012:

A. Skill

Bar muscle-ups

Take 15 minutes of class to work on bar muscle-ups, with the progression of kipping pull-ups, kipping chest-to-bar pull-ups, then bar muscle-ups.

B. Metcon

In 3:00

200 meter run

10 dumbbell burpee deadlifts

AMRAP knees to elbows

Complete five rounds, resting one minute between rounds. Score is total knees to elbows.

Dumbbell burpee deadlift demo:

* These two demo clips are dedicated to Sara’s husband, who cares about our posts enough to notice when we don’t have videos. Now get to the gym, mister! (Yes, we’re calling you out).