workout of the day

Monday 151228

..

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Use a 55-lb. dumbbell for the snatches.

Post time to comments.

"High-Elbow Strict Press" from the CrossFit Weightlifting Advanced Trainer Course - [video]

"Nick’s Zone: Fajita Pie" - CrossFit Journal [video] and [recipe]

Workout Image for 20151228

Bam and Leslie Knickman.