CrossFit Boro – CrossFit

Another movement often programmed during the Open is the Bar Muscle-Up, which for the sport of CrossFit, is sort of the pinnacle of the ‘pull-up’ progression. Today, we will spend a few minutes assessing where we are in that progression and work on improving it, whether that is doing BMUs, attempting them, or doing the toughest variation of a pull-up you are capable of.

The workout includes some classic CrossFit movements. The first set of snatches should be done unbroken, but it’s likely that the second set will need to be broken into 3-4 sets. Both sets of T2B can likely be done in 2-3 sets. Avoid doing huge sets in the beginning that might cause you to revert to singles at the end. The first set of S2OH should be done in 1-2 sets and the last set should be done unbroken. Choose a weight that will allow you to do so.

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A: Bar Muscle-ups (Every 30-sec for 7-min (14x) 1 Bar Muscle-Up)


1 BMU Attempt

1 Chest-to-Bar

1-2 Strict Pull-Ups (Banded OK)

B: Metcon (Time)

For Time (Time Cap: 17 minutes)

750m Row

10 Hang Snatches (95/65)

20 Toes-to-Bar

30 Shoulder-to-Overhead

750m Row

30 Hang Snatches

20 T2B

10 S2OH


lateral seam smash

side deltoid smash

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