CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
15 SU or DU
5 wide stance squats
5 tuck ups
15 SU or DU
5 close stance squats
5/5 alt v ups
15 SU or DU
5 BB Goodmorning
5 Back Squat
Strength
Back Squat (1 x 2, 2 x 1)
2 @ 85%
1 @ 88%
1 @ 90-92%
20 min
Metcon
Metcon (Weight)
EMOM x 12
Min 1- 1 round ‘Macho Man’ (building)
Min 2- 12 TTB
Min 3- 50 DU (45 sec cap)
Macho Man
3 Power Clean
3 Front Squats
3 Push Jerks
Score is final weight on macho man
RX+
15 TTB
Scaled
100 SU
HKR