3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
A number of different ways to scale this one down. Here's a link to options they suggest.
http://www.crossfitbrandx.com/index.php/forums/viewthread/5589/
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3 rounds for time of:
ReplyDelete50 Squats
35 pull ups
35 dips
115# Hang power cleans, 10 reps
This is what I am planning on doing.
Or not... Might need to check the puppies WOD.
ReplyDeletejg
3 rounds:
ReplyDelete15 pull ups,
15 dips,
95lb hanging cleans 10 reps.
22 mins.
I am really sore today...
jg
Pull-ups where 18lb assisted.
ReplyDeletejg
Did some warm up power cleans at 135lb, but after 50 squats and 7 muscle ups it was too heavy and went down to 95lb for the workout so could not do it as Rx'd. After the second round of muscle ups on the pull-up bar my hands busted open, so I did not do the third set of muscle ups and finished the hang cleans with paper towels in my hands to not get blood on the bar. I was using chalk and my hands could still not take the knurling on those pull-up bars. Need gloves if I do muscle ups unfortunately. Need a set of rings.
ReplyDeleteTime of this crazy workout - 14:37