Main – CrossFit


Deadlift (Heavy Triple)


Metcon (Time)

20 Minute Cap to Complete:

Row 750M

15 Muscle Ups

12 Push Jerks

9 Power Snatches

Row 500M

12 Muscle Ups

9 Push Jerks

6 Power Snatches

Row 250M

9 Muscle Ups

6 Push Jerks

3 Power Snatches

Same weight for both snatches and jerks:

L5: 135/95lbs

L4: 115/75lbs

L3: 95/65lbs

L2: 75/55lbs

L1: 65/45lbs

2:00 cap for each set of muscle ups. Substitute will be banded muscle up transitions 1:1

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Post a Comment