CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6

45 sec on/15 sec off

Min 1- Row

Min 2- Flow Stretching

*partner up if its a big class

Stand rowers out of the way, Grab barbells

Review Snatch

Strength

Snatch (3 x 2 )

*1 sec pause at knee

Working sets at 77-80%

15 min clock

Metcon

Metcon (Time)

‘Jackie Snatches’

For time

1000m row

50 Power Snatch 45#/35#

30 pull ups

*for a big class partner up and stagger start
12 min cap

RX+

C2B

Scaled

RR