False Grip!

Garrett D demonstrates setting the hands up for a false-grip: a necessary setup for strict muscle-ups.

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• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF. Currently 25 FCF vs 24 SLU.

Sign up before registration closes! ----
WOD for Champagne Friday 11/15

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 01OCT2013. Post results to whiteboard/Cody.

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