9-16-13

Skill: 3 Position Clean (Top, Knee, Floor)

If you are proficient in the Power Clean, work up to a HEAVY 3 Position Clean.

As Many Reps As Possible in 15 mins:
1.2.3.4.5… continue as high as possible, alternating between:
Power Clean, Load from 3 Pos Cln
Muscle up

Note: If you cannot do muscle ups, then for every 1 muscle up, perform 2 C2B pull ups/2 ring dips or 2 pull ups/2 bar dips or 2 band-assisted pull ups/2 box dips (2:1 ratio).

CrossFit Kids Virtus

Skill: Sumo Deadlift 3 x 5 (5-10 pounds)

WOD: Partners: #1 Weighted Lunges/#2 Sumo Deadlift
#1 Bear Crawl/#2 Burpees
#1 Run Backwards/#2 Squat

3 Rounds Each Series of Exercises

Skill/Cooldown: Max Handstand Hold/Max Monkey Hang