27
Feb

CrossFit Acadia – WOD

Warm-up

8 min AMRAP

Bike 10 cals

10 Empty Bar Squat Clean Thrusters

10 Beat Swings

Front Squat (Front Squat 4×4 (Start around 80%))

Metcon (Time)

3 Rounds

21 Alternating Pistols

14 Hang Power Cleans 135/95lbs

7 Muscle Ups
MU should be no more than 2 sets. Scaling is CTB pull ups

Metcon (Time)

5 Rounds

:60 Row for Distance

7 Strict HSPU

Rest :60

Score is distance and overall time

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