Friday - CrossFit

Coach's Warm Up/Mobility

Hang Squat Clean (6x3 @ 75% of 1RM Clean)

From the top of the knee.

6 Sets across.

Metcon (Time)

10 Muscle Ups
20 Power Cleans 155/105
30 Wall Balls 20/14
800m Run
30 Wall Balls
20 Power Cleans
10 Muscle Ups

For Time

22 minute cap.

Scale appropriately to finish under the cap.

Scale muscle ups with 15 Ring rows + 15 Dips/Ring Push Up

Dan Shrum