CrossFit VU – CrossFit

Warm Up

2 Rounds

10 Up Downs

10 BB RDLs

10 Strict Pull Ups/Ring Rows

“The Standard 2019” (Time)

For Time:

30 Clean and Jerk 135/95

15 Muscle Ups

30 Power Snatch 135/95

15 Min Cap
**Jumping RMU/BMU Drill or 2x Pull up variation

Rx+

30 CJ

30 MU

30 PS

Scale/Masters:

3 Rounds

20 SA Hang DB Clean & Jerk

15 Jumping Pull Ups

Strength

Deadlift (EMOM 3
6 Reps
then..
E2MOM 10 (5 sets)
3 Reps)

5 x 3 should be at solid working weights