CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Mountain Climbers

10 Scap Push-Ups

5/5 SA Ring Rows

10 Alt. DB Deadlifts

Into…

2 ROUNDS

5/5 SA DB Bent Over Row

5/5 SA DB Russian Swings

10 Alt. DB Hang Snatches

5 Burpees

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice RMU/BMU

*RMU/BMU Options…

Ring Support Hold

Ring Pull-Up

Strict RMU Transition

Jumping RMU/BMU

Hips to Bar/Rings

Strict C2B/Pull Up

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 16:00 RUNNING CLOCK…

8 ROUNDS

3 Ring or Bar Muscle-Ups

3 DB Devil’s Press (35/20)(25/20)

Immediately into…

AMRAP in Remaining Time

5 DB “No Push-Up” Renegade Rows (L/R=1)

10 Up-Downs

(Score is Rounds + Reps)

RMU Option 1: Jumping Ring/Bar MU

RMU Option 2: Burpee C2B/Pull-Up/RR
RX+

50/35

Scaled

Less weight