CrossFit VU – CrossFit

Warm Up

10 Alt. Groiners

8 BB RDLs

10 Reverse Lunges

8 BB Hang Muscle Cleans

10 Ring Rows

8 Hand Release Push Ups

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
14:00 Time Cap

Scale/Masters:

3 Rounds

30 Air Squats

7 BMU or 14 C2B/PU/Jumping PU

10 Hang Power Cleans (less weight)

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
Rx+

Strength

Power Clean (In 9:00 establish
3RM TnG Power Cleans)

Starts at the 14:00 mark