Grand Mesa CrossFit – CrossFit

Weightlifting

Super Set 3 x strict press + single arm upright rows

Strict Press (3 x 8)

Upright Rows (Single Arm Upright Row 3 x 8/8)

http://www.bodybuilding.com/exercises/detail/view/name/upright-barbell-row

Metcon

Metcon (Time)

For Time

10 Bar Muscle-up

5 Cleans 185/125

8 Bar Muscle-up

4 Cleans 205/145

6 Bar Muscle-up

3 Cleans 215/155

4 Bar Muscle-up

2 Cleans 225/165

2 Bar Muscle-up

1 Clean 245/170

20 min cut-off
3 pull-ups + 3 Dips = 1 Bar Muscle-up