Crossfit Charlottesville – CrossFit
Hang Clean (3 reps every 90 seconds for 8 sets)
Metcon (3 Rounds for reps)
3 sets, 4 minutes on / 1 minute off:
3 Bar Muscle-ups
10 Wall Ball Shots, 20/14#
30 Double Unders
The goal across all three sets is a sustainable effort. Aim to keep each 4-minute round consistent with quality movement.
Scaling options for Bar Muscle-Ups:
Jumping Bar Muscle-Ups (make these challenging by adjusting bar/box height)
2x Chest-to-Bar Pull-Ups
2x Jumping Chest-to-Bar Pull-Ups