Warm up
Competition Strength: Muscle Up progressions
WOD: Nasty Girls
3 rounds for time of:
• 50 Squats
• 7 Muscle-ups
• 10 Hang power cleans 60/40
CrossFit Strength: Ring/Box Dips
5x7
WOD: AMRAP 12
8 Power Snatches 35/25
8 HR Press ups
30 Double Unders
Recovery