CrossFit VU – CrossFit

Warm up

10 Scap Pull Ups

5 muscle cleans + 5 strict press

20 sec ring support or High Plank

5 power cleans + 5 push press

10 Kip Swings

5 clean & jerk

Lyla (Time)

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Muscle-ups

Bodyweight clean and jerks
To learn more about Lyla click here
30 min cap

Lots of options for this new benchmark. C & J weight should be something you are having to do singles. RX/RX+ athletes consider doing 2x burpee pull ups if you don’t have RMU.

Scaled/Masters

8-7-6-5-4-3-2-1

BMU/burpee pull up/burpee ring row

bodyweight C & J or less

or

5 rounds

10 burpee pull ups

20 S- DB Hang C&J (35/25)