Barbells and Bikes: Monday... 07.04 A. 1 squat clean + 1 hang squat clean, build quickly to a moderate, crisp set - #205...felt terrible in these... B. Front squat, 3 x 2-3, 22X1; 3:00 rest 235-240-250... C. Bar muscle-ups, 5:00-8:00 practice/tech work - nothing maximal here, just get in a few solid reps/sets - felt better as these moved along + 3 sets: CTB pull-ups + thrusters @ 100 (1st set 21 CTB + 9 thruster, 2nd set 15 + 15, 3rd set 9 + 21) :60 rest 500m row @ 90% aerobic :60 rest 1:39-1:31-1:10, terrible CTBs...all thrusters unbroken...that 21 at the end...smh; rows were 1:48-1:50-1:49 + 3 sets not for time: 30 light band pull-aparts - harder than it looked! :30 front leaning rest on ground w/arm externally rotated so fingers point back to feet #CrossFit #crossfitmasters