CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3/3 groiners
3/3 T Spine Rotations
3/3 box step overs
5 Deadlifts
5 Kang Squats
5/5 elbow punches
5 BTN Push Press
Review Back Squat
Strength
Back Squat (4 x 4)
4 @ 70%
4 @ 73%
4 @ 75%
4 @ 75%
15 min
After back squats take 6-7 min to build to C& J weight and practice gymnastics
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
7 Pull Ups
7 Box Jump Over (24/20)
2 Clean & Jerk (135/95)(95/65)
*continue to add 2 reps to the clean and jerk each round
RX+
165/115
Scaled
Less weight
RR
Step overs