Main – CrossFit


(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


A): Clean and Jerk (12:00 – To Find a 1RM)

*No more than 3 misses

B): Deadlift (12:00 – Find a 1RM)


Metcon (Weight)

EMOM x 10:00
6 Thrusters @ 95/65#
5 Burpees


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

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