RED (RX):
3 Rounds for Time:
750-m Row
12 Ring Muscle-ups
10 Hang Power Cleans (95/65 lb.)
Rest 90 seconds
WHITE:
3 Rounds for Time:
750-m Row
9 Modified Muscle-ups
10 Hang Power Cleans (75/55 lb.)
Rest 90 seconds
BLUE:
3 Rounds for Time:
500-m Row
12 Ring MU Transitions or 9 STRICT Pull Ups and Dips
10 Hang Power Cleans (scale weight as needed)
Rest 90 seconds
3 Rounds for Time:
500-m Row
12 Ring MU Transitions or 9 STRICT Pull Ups and Dips
10 Hang Power Cleans (scale weight as needed)
Rest 90 seconds
Ole Glory CrossFit 