Hope everyone has had a great weekend, some of you may have followed the games those videos are awesome! Heres a ringer to clean out the cob webbs from the weekend. This is "Charlottes Web" 200m Run 6 Dumbell Snatch (3 per side) (35/20) 3 Muscle Ups # rounds in 20 minutes Progression for the muscle up are 3 pullups & 3 ring dips = 1 muscle up. Everyone should practice this movement. Aaron Celebrated his 1st year this past week at CrossFit Vancouver. Congratulations!! He recently got his 1st muscle up.