WOD:
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
Clean and jerk, 20 seconds (135/95)
Rest 10 seconds
Post total muscle-ups and total clean and jerks to comments.
SCALES:
Gold:
Five rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
Clean and jerk, 20 seconds (135/95)
Rest 10 seconds
Silver:
Eight rounds for max reps of:
Muscle-up transitions with band, 20 seconds
Rest 10 seconds
Clean and jerk, 20 seconds (95/65)
Rest 10 seconds
Bronze:
Eight rounds for max reps of:
Assisted pull-ups or dips, 20 seconds
Rest 10 seconds
Clean and jerk, 20 seconds (scale as needed)
Rest 10 seconds
WARMUP:
8 min amrap of:
5 pull ups
5 dips
10 KB sdhp
3 one arm KB press (each arm)
MOBILITY:
Shoulders
WOD Demo with CrossFit Milpitas – video [wmv] [mov] [HD mov]