Bodyweight Clean and Jerks

Oct 17, 2016 | WOD

CrossFit ATR – CrossFit

Gymnastics

Handstand Push-ups (4 x 5 HSPU Negatives (0:05))

Weighted Pull-ups (4 x 5 Neutral Grip Pull-ups (shoulders to bars))

Superset this with the HSPU negatives

Metcon

Metcon (Time)

For Time:

5 Rounds:

2 Clean & Jerk (BW/0.7x BW)

4 Ring Muscle-ups

250m Row
4 MU Sub = 12 Pull ups + 12 Dips

17 Minute Timecap