C&J, then Muscle-ups and Snatch

Main – CrossFit

Skill

2×1:00 Nose and Toes HS Hold
2 Attempts at max effort Ring Muscle-Ups, C2B pull-ups , or regular pull-ups with PERFECT LEG FORM, no separation or knee bend
For 3:00, 0:20 On/0:10 Off Hollow Rocks
For 3:00, 0:20 On/0:10 Off Arch Rocks

Weightlifting

Clean and Jerk (1 x 1)

15 minutes to find a 1RM Clean & Jerk

Metcon

Metcon (Time)

9-7-5 of:
Muscle-Ups
Snatches (95/65#)

Rx+:”Amanda”, 135/95#