3 Rounds of 250m Row Sprints
3 Rounds For Time (12 Minute Cut-Off)*
10 HSPU (scale to 6 reps for female Rx)
5 Squat Cleans (175)(115)
* 2 Minute Bonus Work for "DNFs"
Muscle-up Scaling (A) 1MU = (2 – C2B Pull-Ups/2 Shoulder-to-knuckle deep Ring Dips)
Muscle-up Scaling (B) 1MU = (3 Pull-ups/3 Ring Dips)
HSPU Scale A 1HSPU = Strict Full ROM Pike Push-ups
HSPU Scale B 1HSPU = Elevated feet hand release Push-ups
Post results to comments.
There are two kinds of hip drives; watch and learn (video courtesy of CrossFit Invictus).
Congrats again to the following ACF athletes who competed at the Hammer & Chisel event! Way to leave everything out there! We are proud of you.