A. Alternating for 10 rounds, EMOM:
Minute 1 – 30 seconds of bar muscle-up practice OR chest-to-bar pull-ups OR challenging hinge rows.
Minute 2 – 10-20 seconds of chin-over-bar hold. Pick a number and try to stick with it.
B. This is a repeat of a workout we did on Aug 20 2014 and June 18 2015, which was loosely inspired by one of the 2014 CF Games workouts. (The original is three times the volume of each movement.) The original workout is also making an appearance at the 2018 CrossFit Regionals, but with the run on a treadmill rather than outdoors.
For time:
Row 1000 m
100 double-unders
Run 1 mile.