Main – CrossFit

Front Squat (Build to a heavy triple )


Metcon (Time)

For Time:

Row 1100M

7 Clean and Jerks (205/145lbs)

19 Muscle Ups

25 Burpees

Clean and Jerks are any way you wish. They should be heavy, most likely singles, but should not take more than 2 minutes.

For today, we will substitute 30 Pull Ups and 30 Dips if you lack muscle ups.


Snatch (Build to a heavy double then perform 3 singles.)

Muscle-ups (12 Minute EMOM – X reps )

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