550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (Start this at 20 past the hour)
5 x 3 squat clean, up to workout weight.
Workout (start this at 40 past the hour)
8 rounds for time of:
4 bar muscle-ups
2 squat cleans
Star the cleans at 60% and go up by 10 lbs for the men and 5 lbs for the women.
If you can’t do the bar muscle-ups please do 12 pull-ups per round.
10 x 3 reps of back squat. No time requirement
Start at 65% and go up as you can.
Work on your worst CrossFit Skill for 15 minutes.