21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips
Movements: CleanDip/Ring Dip/Tricep Dip
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips
21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
For Time
1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
3 Rounds for Time
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#