WOD

CrossFit VU – CrossFit

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Warm-up

Coaches will lead some dynamic mobility as well as a barbell warm-up for the movements.

Metcon

A: Back to Back to Back Couplets (Time)

For time:

3 rounds of:

5 bar muscle-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

5 bar muscle-ups

5 cleans

Men: 135 lb.

Women: 95 lb.
No rest in between these couplets. Keep moving.

Rx+

Men: 155 lb.

Women: 105 lb.

B: Metcon (Time)

Intermediate Option

For time:

3 rounds of:

10 chest-to-bar pull-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

10 chest-to-bar pull-ups

5 cleans

Men: 115 lb.

Women: 75 lb.
Scaling

This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

C: Metcon (Time)

Beginner Option

For time:

3 rounds of:

5 jumping pull-ups

5 snatches

Then, 3 rounds of:

10 deadlifts

15 squats

Then, 3 rounds of:

5 jumping pull-ups

5 cleans

Men: 75 lb.

Women: 55 lb.

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