150206


Main – CrossFit

Weightlifting

Power Clean (12 Minute EMOM – 1 Power Clean)



Start around 70% and build as you see fit.

Metcon

Metcon (Time)

10 Muscle Ups

50 KB Swings (24/16kg)

10 Muscle Ups

50 Box Jumps (24/20″)

10 Muscle Ups

50 Burpees

10 Muscle Ups

20 Minute Cap

3 Minute Cap at each muscle up station.

Sub 15 transitions with dips for each 10 muscle ups (3 minute cap).

Extra

Power Snatch (12 Minute EMOM – 1 Power Snatch)

Pull-ups (See Below:)



6 Minutes of:

A)Negative Chest to Bar

B)Bar Muscle Ups

C)1 Bar Muscle Up + 2 Strict C2B Pull Ups + 5 Kipping Pull Ups

D)3 Bar Muscle Ups + 5 Strict C2B Pull Ups + 7 Kipping Pull Ups

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