Announcements

Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you.

CrossFit VU – CrossFit

Warm-up

5/5Bulgarian split squats w/ foot on box

:15 sumo squat hold

5 supermans

Barbell Prep

Strength

Front Squat + Back Squat (5 Front Squat + 4 Back Squat @ 65-75% x 5 sets )

20-25 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

4/4 SA DB Hang C & J (35/25)

10 Box Jump (24/20)

15 TTB
RX+

Use a KB (53/35)

Scaled/Masters

3/3 SA DB Hang C& J (25/15)

8 Box Jumps/Step Ups (20in)

10 Hanging Knee Raises