WOD:
10 Rounds For Time:
8 Front Squats (135/95) Bar starts on Ground
4 Muscle Ups*
20min Cut off
Post time to Comments/LogWOD
*If an athlete cannot do 10+ Muscle Ups in a workout, automatically scale to: A) 3 C2B Pull ups + 3 Ring Dips or B) 3 Kipping Ring Row + Ring Dip
And yes, you can squat clean into the first rep coming off the floor.
Video courtesy of CrossFit.com Why are we always screaming “Elbows Up?” Watch and learn….
Cash Out:
1 Attempt Max Rep Front Squats (135/95)
Firebreather Piece (Done on your own time outside of class time):
Rest
Pic courtesy of Aurora Sentinel. Now that is one doc you DON’T want to mess with (please don’t kill me for finding this pic).
If you see TOTF’s own Thatcher Cardon, congratulate him on making Colonel!
CrossFit Team Offutt Tactical Fitness 