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

20130913-017-Crossfit-St-Paul-M


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.

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 •  Oct 02, 2013

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