The Foundry Union Station – CrossFit
Muscle Up transitions and modifications
B: Hang Power Clean (Build to a heavy 3 hang power clean)
10 minutes to build a heavy triple hang power clean.
The goal should be to get to a weight heavier than the one you plan for the metcon. (think of this as your specific warm up for the benchmark)
C: Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
10 Hang Power Cleans, 135# / 95#
Athletic: reduce # of MU ex. 3 instead of 7.
a)7 CTB + 7 R-dips
b)7 Pull ups + 7 matador dips
c) 7 jumping pull ups + 7 jumping dips