A Great Man Once Said……”Let’s Shift Some Tin!”

Posted by | October 15, 2015 | WODs | No Comments

CrossFit New West – CrossFit

Metcon (Time)

Complete For Time:

21 x Thrusters 95/65

9 x Bar Muscle-ups

15 x Thrusters 95/65

7 x Bar Muscle-ups

9 x Thrusters 95/65

5 x Bar Muscle-ups

**6 Minute Time Cap

**Add 1 second for every rep not complete.

Five minutes of rest begins at the moment you complete the workout, or at six minutes.

Complete 3 Rounds For Time:

21 x Kettlebell swings 24/16

15 x Box Jumps 24/20

9 x Clean and Jerks 135/95

Mobility/Stretch

2 drills for thoracic from Supple Leopard

2 drills for glutes from Supple Leopard

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