4-4 WOD

CrossFit Coal – CrossFit

Weightlifting

Front Squat (3-3-3-3-3-3)

Metcon

Metcon (Time)

For Time:

10 Muscle Ups

5 Squat Cleans – 185/125

8 Muscle Ups

4 Squat Cleans – 205/135

6 Muscle Ups

3 Squat Cleans – 215/145

4 Muscle Ups

2 Squat Cleans – 225/155

2 Muscle Ups

1 Squat Clean – 245/165
Rx+ -Rings

Rx – Bar

Scale A – C2B

Scale B – Pull Ups

Scale C – Jumping Pull Ups + Dips