Warm up: 3 rounds of – Handstand hold x 30 seconds / kneeling squat jumps x 6
1. Hang clean: 2,2,2,2,2
2. 10 rounds for time of:
1 Hang clean @ 85% of your best double
2 Bar muscle ups
3 Deadlifts with the same barbell
Warm up: 3 rounds of – Handstand hold x 30 seconds / kneeling squat jumps x 6
1. Hang clean: 2,2,2,2,2
2. 10 rounds for time of:
1 Hang clean @ 85% of your best double
2 Bar muscle ups
3 Deadlifts with the same barbell
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
1. 105,110,115,120,125 130kg x 1
2. WOD @ 106 kg – 6:21
Hang Cleans 135×5, 185×2, 205×2, 225×1 and a beautiful fail. Jim should really have video camera rolling when I am in the gym.
I did the workout at 185
7:41
Substituted 3 Pullups and 3 Ring Dips for Muscleups.