Friday 6-30-17 WOD

Friday 6-30-17 WOD

CrossFit:
5 RFT
3 Muscle Ups (ring)
6 Power Snatches @ 85/115#
9 C2B
12 Hang Power Cleans 85/115#

Fitness:
3 Ring Dips
3 KB Snatches / Arm 30/50#
9 Pull Ups
6 KB Cleans / Arm 30/50 +/-

For this workout rounds should take no longer than 3-4 min. During warm up and movement prep make sure to choose weights and methods that will allow you to maintain 3-4 min per round. As always coaches will assist with loading and modifications as needed.