Wednesday Workout: MU Work, 5 Sets with Rest

Crossfit Charlottesville 1


Level 1 Option

Every 2 Minutes for 5 Sets:

  • Weighted Pull-up x 5-7

Level 2 Option

OTM 8:

  • Muscle Up x 2-4

Notes:  For L1, you can perform sets of strict pull-ups, strict banded pull-ups, horizontal ring rows, etc.  Record reps on MU or variation performed. If you drop off the rings during a set, you are done with that set and must rest until the next minute (i.e.perform rep scheme you know you can complete and stay below failure).


Level 1

4 Sets:

  • Wall Walk x 3 or Push-up x 15
  • Hang Power Clean (65/35) x 6
  • Row x 200m
  • Rest 1 Minute

Level 2

5 Sets:

  • Handstand Push-up x 7-10
  • Power Clean (155/115) x 6
  • Row x 200m
  • Rest 1 Minute

*record total time. Scale as needed so that you can be consistent each set (i.e. scale reps on HSPU if necessary, or use box assist).


  1. March Social Media Madness is ON!  Check the post here for details.  Also, if you are posting to Instagram but have a closed account, please letScott know so that we can request to follow you on Instagram otherwise we won’t be able to see your posts!!

1 thought on “Wednesday Workout: MU Work, 5 Sets with Rest

  1. Couple MUs
    8:06 working time (only 4 rounds) rx

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