CrossFit VU – CrossFit

Warm Up

AMRAP 6

3/3 Box Step Ups

5 pike push ups

5 Snatch Grip RDL

3/3 worlds greatest

Pistol Progression

Standing single leg lift

Close stance squat

Shrimp Squat

Back Roll to close stance squat

Back Roll to pistol

Pistol

Metcon (Time)

For time

50 Box Jumps (24/20)

40 HSPU

30 Snatch (95/65)

20 pistols

10 BMU

20 min cap
RX+

115/85

Scaled/Masters

40 Box Jumps/Step Ups 20”

30 HR Push Ups/Box HSPU

20 Power Snatch (75/55)

15 Close Stance Squats

10 burpee RR

Stimulus

Box Jump < 3 min
HSPU < 4 min
Snatch < 4 min
Pistols < 2 min
BMU < 2 min
Target: 15-17 min