Friday

Power CrossFit – CrossFit

Metcon (Weight)

With a Running Clock in 13 minutes

Part A

From 0:00-5:00, complete:

1 rep max Clean

THEN

Metcon (Time)

Part B

From 5:01-13:00, for time:

21 Pull-Ups

15 Thrusters

15 Chest-to-Bar Pull-Ups

15 Thrusters

9 Bar Muscle-Ups

15 Thrusters

RX PLUS:

(95/65#)

RX:

(75/45#)

Pull-ups

Scaled:

Ring rows

Dips

Scale weight

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