Crossfit Charlottesville – CrossFit
Front Squat (4 – 4 – 4 @22X1 tempo)
Build per set to a heavy four for the day.
Metcon (No Measure)
EMOM for 15 minutes:
Minute 1 – 5 Hang Power Snatches
Minute 2 – 5 Ring Muscle-Ups
Minute 3 – 40 Double Unders
Pick a weight for the Power Snatches that will challenge you, but allows you to perform with good mechanics throughout the duration of the workout.
For the Ring Muscle-Ups, scale volume or add a band. Scale to Ring Dips or Box/Bench Dips if need be.
Scale the Double Unders to half volume and count attempts or perform 80 Single Unders.