Skill – Muscle Up
Practice for 15 min
If you aren’t close and need to be stronger! Work these progressions.
10 ring rows (feet on box if possible)
10 transfer through rings
10 ring dips/banded dips or 20 box dips
Or work jumping Muscle Ups
If you have good MU
Complete 30 for time
200m 1 arm Farmer Walk (KB Heavy)
HOA(Heart of America Competition)
HEre are some details about HOA:
This is one of the most fun events that we do every year. It is a competition for ALL skill levels. Last year we had people compete who had been crossfitting for only a few months and LOVED IT! They have not announced a price yet but last year it was between 30-50 per person. The date is November 2nd-5. We would leave early-mid morning on the 2nd and most likely car pool. (we might have access to a bus but not positive yet) As far as picking teams go, you are more than welcome to come up with a team on your own or put your name on the board and we will put you on a team. Either way is fine. We really hope to have a great turnout this year and represent. We are going to push the deadline back a few weeks but please let us decide as soon as possible so we can get everything planned. If you decide to participate I promise you won’t be disappointed. If you have any questions feel free to email us email@example.com or ask on our Facebook group page.
We will post more details as they become available.