28
Feb
Monday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
6 Up downs
8 RDL’s
10 Bent Over Rows
12 Hollow Rocks
Into..
Review hang power clean and BMU options. Take 6-8 minutes to practice and build up to workout weight
Workout
Metcon (Time)
3 ROUNDS FOR TIME
16 Sit-Ups
12 Hang Power Cleans (115/75)|(75/55)
6 Bar Muscle-Ups
(Score is Time)
-Rest 2:00-
1 ROUND FOR TIME
32 Sit-Ups
24 Hang Power Cleans
12 Bar Muscle-Ups
(Score is Time)
KG BB: (50/35)|(35/25)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up
*20 min cap
RX+
135/95
Scaled
Less weight
2 rounds on the first section