One of the most important characteristics of CrossFit is variance. We lift heavy weights, do gymnastics, run, jump and row. We mix these things in as many combinations as possible. However, what we do is not random there is reasoning behind each workout, always with the intention of making us better at everything.
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Workout:
Four rounds for time of
155 pound Hang power clean, 6 reps
3 Muscle ups (add one extra dip to each muscle up)
* If you do not have muscle ups then do 6 chest to bar pull ups and 12 dips each round
