WOD

CrossFit VU – CrossFit

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Warm-up

We have a lot of work to accomplish so please move with a purpose today. Foam roll and get warm as soon as you come in. Coaches will be leading a quick warm up and demo.

Weightlifting

Hang Clean + Jerk (5 x 3 + 1)

Every 3 Minutes for 5 sets complete 3 Hang Cleans with 1 Jerk on the third clean.

B: Clean Pull (4 x 3)

Every 2 minutes for 4 sets complete 3 reps

C: Back Squat (5 x 3)

Every 3 minutes for 5 sets complete 3 reps. 70-77% is a good place to be here.

Mobility

Please stretch and foam roll after you complete the back squat portion.

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