Bring on the Heavy!

Great work Centurions I felt the earth shake with all the dancing from the PRs.!! CrossFit Total is always fun and its a great way to see where you are at. Keep up the Good Work! Now lets get to the Heavy.

Warm up

Burgener Warm up

10x ohs with pvc

row 500m 

10x toes to bar

10x burpees

10x pull ups

row 750m

hip and shoulder stretch!!

Wod

20 min AMRAP

3x Muscle Ups

4x Power Cleans

3x Front Squats

RX: 225/135

B:185/115

C: 135/95

If you Can Not do a Muscle Up, you will do..... 

3x pull ups + 3x ring dips= 1x muscle up, 

so your wod will look like this:

9x pull ups

9x ring dips

4x power cleans

3x front squats