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9-10-11 WOD

By September 11, 2011No Comments

Clean instruction

Clean + jerk HH

3 x 2

Clean&Jerk

(70%x1,75%x1,

80%x1)x 3

Front Squat:

6×3 @ 80%

?

Met Con

Level 3

Wall Ball x 30 unbroken

Muscle Ups x 5 unbroken

400m run

3 rounds for time

Level 2

Wall Ball x 30 unbroken

Muscle Ups x 5

400m run

3 rounds for time

Level 1

Wall Ball x 30

Ring dips x 10

400m run

3 rounds for time

CrossFit One World Movement Library – The Muscle-Up from crossfitoneworld on Vimeo.