From CrossFit.com – February 23, 2016
5 rounds of:
12 dumbbell snatches
9 bench presses
6 bar muscle-ups
Post time and loads used.
Ben Smith, 80-lb. dumbbell, 205-lb. barbell, 11:47 –
This is NOT exclusively for time. Move well, and note your time, but focus on challenging yourself on the loads and scalings with the goal of becoming a better athlete.
Bench presses can be scaled down to push-ups or push-up negatives if necessary.
Bar muscle-ups can be scaled down to:
• Banded bar muscle-ups
• Jumping bar muscle-ups (https://m.youtube.com/watch?v=eacQxxyxPds )
• Strict banded pull-ups + box dips (6 bar MU = 6 strict banded PU + 6 box dips)