CrossFit VU – CrossFit

Warm Up

2 rounds

3/3 KB Windmills

:30 side plank each side

5 KB Goblet Squats

Barbell Prep

Strength

1 Snatch Lift Off + 1 Snatch (EMOM x 10 )

Build throughout….Moderate load

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9

5 C & J (135/95)

7 Burpee Pull Ups

9 Ab mat sit ups
RX+

155/105

Ring Muscle Ups

Scaled/Masters

5 C & J (95/65)

7 Burpee RR

9 Ab Mat Sit Ups