CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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3 Rounds:

10 PVC Pass Throughs

10 DB Hang Power Cleans

10/7 Cal Row

Banded Shoulder Stretch

Skill Work

Muscle-ups (1 attempt to establish max set)

Just like last week with Pull-Ups, we are going to set a baseline for muscle ups. If you do not have ring muscle ups this is your time to work on progressions.


Metcon (3 Rounds for reps)


27 Hang Power Cleans (95/65)

27 Burpees Over Bar

27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)

21 Burpees Over Bar

21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)

15 Burpees Over Bar

15/12 Calorie Row << <<Score is total reps of all three rounds


3 rounds

Bent over DB alternating rows x 12 total

Landmine press x 8 each

Banded bicep curls x 12