Up and Away For Time 12 Bar Muscle Ups Run 800m 9 Bar Muscle Ups Run 400m 6 Bar Muscle Ups Run 200m 3 Bar Muscle Ups Substitute C2B pull ups for Muscle Ups.

Pausing Snatch Deadlift 5×2 With a snatch grip pull from the ground and pause for 2s at the knees and pockets before standing tall. Back Squat H3 Build to a heavy set of 3 reps.… 

SuperFly For Time Row 1000m 30 Power Snatches (95/65#) 30 Chest to Bar Pull Ups 30 Burpees

15 minutes to establish a 1RM Pull Up ___ EMOM 15 A) 10 KB Strict Press (53/35#) (5R/5L) B) 10 Toes To Bar C) 10 Push Ups D) 15/10 Calorie Row E) Rest

3 RFT 21 Deadlifts (155/105#) 15 Power Cleans (155/105#) 9 Box Jumps (30/24″)

Join us Monday for Murph. Any CrossFitters visiting the area are welcome to join our guys and gals at CFW for this WOD. We will ONLY have an Open Gym time from 6-10am today. You can…