WOD 09/28/2022 - CrossFit 718

5 Minute AMRAP of:
15 Banded Pull Apart/
15 Banded Good Morning/
15 USSR K.B. Swing (HBD)

@Easy Pace with smooth controlled tempos; Rest 60 Seconds before B1

—

2-3 RFQ of:
1-2 Bar Muscle Up/
1-3 Power Clean/
200M Row (3/5)

3-5 Minutes WU + 1 round of above @ pace you intend to use for B2; Rest 60-90 Seconds after each round

—–

For Time:

9 Bar Muscle Up/
3 Power Clean/
500M Row (3/5)/
6 Bar Muscle Up/
6 Power Clean/
400M Run/
3 Bar Muscle Up/
9 Power Clean
30 Calorie Air Bike

@90% Hard But Sustainable Pace; Rest 3-6 Minutes

RX’d= 135/185#
Level 1= 95/135# + C2B Pull Up
Level 2= 65/95# + 5/4/3 Jumping Bar Muscle Up + 20 Cal Bike

12 Minute AMRAP of:

10 T2B/
10 Deadlift/
10 HRPU