Warm-up: 400 Meter run P1: 6 Barbell Deadlifts P2: 6 Tricep push ups 3 Full rounds Workout: Eight rounds for max reps of: Muscle-ups, 20 seconds Rest 10 seconds 135 pound Clean and jerk, 20 seconds Rest 10 seconds Post total muscle-ups and total clean and jerks to comments.
WOD Demo with CrossFit Milpitas – video [wmv] [mov] [HD mov] From the Vault: WOD Demo, October 2007 – video [wmv] [mov]
