CrossFit
Skill
Bar Muscle-up
 
For time:
50 Dumbbell Power Clean 50/35
50 Box Jump 24/20
50 Lateral Ball Slam 20/14
50 V-Up
50 Hand Release Push-up
50 Calorie Row
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Competitor
Clean
70% 2×3
75% 3×2
 
For load:
Every 1:00 for 10:00
1 BTN Jerk + 1 Jerk
(add 10lbs/5lbs each set)
 
6 rounds for calories + total load:
1:00 Row for calories
1:00 4 Power Clean
(constant load. missed lifts are scored as zero)
 
4 rounds:
10 Incline Sit-up
10 Weighted Back Extension
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“If you hold a cat by the tail you learn things you cannot learn any other way.”
~Mark Twain