NWFS based on lyrics from the songs that are within the attached video
3 rounds for time of:
135 pound Hang power cleans, 10 reps
The sub for muscle ups is 3 pull-ups + 3 Ring dips. Therefore, for 7 MUs you will need to do 7 sets of 3 each. Can’t do ring dips? The sub is 4 bench dips for each ring dip. Therefore for 7 MUs you need 7 sets of 3 pull-ups and 12 bench dips.
PDF for MUs
Video training for MUs
7043 Girls School Ave.
Indianapolis, IN. 46241
firstname.lastname@example.org or 317.426.XFIT (9348)
We Are Now In Fall Hours...
MONDAY - FRIDAY:
5:30 AM - 6:30 AM Monday, Wednesday Thursday and Friday - CrossFit w/ Herb
9:30 AM - 10:30 PM Monday - Friday - CrossFit w/ Herb
11:15 AM - 12:15 PM Monday - Friday - CrossFit w/ Herb
MONDAY - THURSDAY:
5:00 PM - 6:00 PM - CrossFit w/ Herb
6:00 PM - 7:00 PM - CrossFit w/ Herb
5:30 PM - 6:30 PM - Class
6:30 PM - 7:30 PM - Class
9:30 AM - Until the WOD is completed
If you are interested in hours that are not listed, let us know. We are always looking to add time slots.
For personal training or more information, please call 317.426.XFIT (9348) or email email@example.com