The muscle up is an advanced skill and a great bench mark for most CrossFitters. There are a few important things to start working on if the skill still alludes you. First make sure you have a few good solid and very deep dips and that you are comfortable sitting in the bottom of that low dip. Next make sure you understand the false grip and are able to maintain it through a pullup to you clavicle. Then you get to start working the beautiful transition tracing your thumbs just below the clavicle into that deep dip.
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Workout:
Five rounds of 15 seconds of work followed by 45 seconds of rest of:
Box Jump 30' box
225 pound Deadlift
95 pound Thruster
135 pound Squat clean
Burpee
