METABOLIC:
Level 4-5
3 Rounds for time:
50 BW Squats
7 Muscle Ups
10 Hang Power Clean (60/40kg)
Level 1-3
3 Rounds for time:
50 BW Squats
15 Push Ups
10 DB Power Cleans (15/9kg)
READING AFTER THE WOD:
“Recipe: Spiced Kangaroo” – CrossFit Ignite Sydney
16:14 – definitely need to spend more time practicing muscle-ups
Rx’d
Scott – 8:03
Hoodie – 8:47
Ben – 10:03
Nick – 11:29
Got a good video of it too
Rx’d
10:16
Assuming that the jump and turn out is the standard, the resting was age standard!