Hang Clean | WOD 1/14/20

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

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