Warmup
CrossFit Warmup

WOD
“Fight Gone Bad!”
Three rounds for time of:
Wall-ball, 20 pound ball, 10 ft target, 20reps
Sumo deadlift high-pull, 75 pounds, 20reps
Box Jump, 20″ box, 20reps
Push-press, 75 pounds, 20reps
Row, 20cal

Rest exactly 1 minute inbetween each round.

Multiple Muscle-Up Progressions
By Leo Soubbotine