Monday

CrossFit VU – CrossFit

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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