Hard in the Paint (4x2) 004

Hard in the Paint (4x2) 004

4X RFT: RING ROWS AND DEADLIFTS

Elements

4 rounds, each round for time, of: 10 Ring Rows 7 Deadlifts, 135/95 lbs Rest 2 mins between each round.

4X RFT: CHEST-TO-BAR PULL-UPS AND DEADLIFTS

Fitness

4 rounds, each round for time, of: 10 Chest-to-bar Pull-ups 7 Deadlifts, 245/175 lbs

Rest 2 mins between each round.

4X RFT: MUSCLE-UPS AND DEADLIFTS

Advanced

4 rounds, each round for time, of: 7 Muscle-ups 7 Deadlifts, 335/235 lbs Rest 2 mins between each round.

Coach Gs notes- Ohh sweet baby Jesus welcome to your first interval work of the year. This one isn't too bad so you don't need to bring another pair of USNA's to change into after this WOD. (@marrissajohnson #crossfitopen2018- if you know you know) But it is a sprint! These are challenging movements and weights so talk with the coach about scaling weights and/or movements. I want you to be able to do each round unbroken but it should be a struggle. Since there is plenty of rest between rounds stay focused. Two mins is a long time...for some its not. Depends on how hard you put out. You picking up what I'm putting down. Bottom line up last- go hard, be smart, don't hurt yourself, get after it.