CrossFit VU – CrossFit

Warm up

25′ Butt Kicks

25′ High Knees

25′ Lunge Steps

25′ Frankenstein’s

25′ Inch Worms

25′ Burpee Broad Jumps

Metcon (Time)

For Time

400m Run

21 Bar Muscle Ups

400m Run

27 Hang Clean and Jerk 95/65

400m Run

33 Burpee Box Jumps 24/20″

15 min cap
Scaled/Masters

200m Run

15 Pull Ups (any variation)

200m Run

21 DB Hang Clean and Jerk

200m Run

27 Burpee Box Step Ups (20)

Strength

Power Clean (EMOM 6
2 Reps
(drop and reset)
1 Min Rest
In 5:00
3 attempts at a heavy single
-Build across the EMOM, priming the movement for those heavy singles )