Main – CrossFit
Warm-up
(No Measure)
Hip Activation
Clean & Jerk Warm Up [B] (No Measure)
6 Shave & Receive
6 Pull Under
6 High Hang Clean
6 Hang Clean
6 1st Pulls
6 Clean
6 Split Jerks
Weightlifting
A): Clean and Jerk (12:00 – To Find a 1RM)
*No more than 3 misses
B): Deadlift (12:00 – Find a 1RM)
Metcon
Metcon (Weight)
EMOM x 10:00
6 Thrusters @ 95/65#
5 Burpees
Skill
If you are working on strict MU:
* False Grip Ring Pull Ups 5-5-5-5-5
* Deep Ring Dips 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5
*Strict MU 1-1-1-1-1 or 2-2-2-2-2
30 Muscle Ups For Time: (Time)
For Time:
30 Muscle Ups
If you are proficient at MU then skip the earlier work and do the benchmark