Thursday – 100313 – Run, Clean and Jerk, Bar Muscle-ups…

[caption id="attachment_5115" align="alignnone" width="600"]20130913-017-Crossfit-St-Paul-M ...[/caption] Pre-WOD Mobility: Shoulder Rotation 7 Rounds, each for time: (7) 10 M Shuttle Sprints 1 Clean and Jerk (245/173) 3 Bar Muscle-ups For those who may be concerned about loading, please consider using roughly 90% of your C&J 1RM from our most recent OLY total. Bar muscle-ups can be subbed out for C2B Pull-ups, assisted or otherwise, for anybody still learning the bar muscle-up. Rest as needed between rounds. Post thoughts and times to "comments".  
 •  Oct 02, 2013

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