CrossFit VU – CrossFit

Warm up

3 rounds

5 muscle cleans

10 kipping knee raises

5 front squats w/ pause

5 push ups

Metcon (Weight)

On a 30:00 clock

6 rounds

5 squat clean (205/145)

10 TTB

15 push ups

in time remaining

Build to a heavy single

Squat Clean + Split Jerk

Goal is sub 18 on the Metcon
RX+

225/155

Scaled/Masters

5 squat clean (any weight)

10 ab mat sit ups

15 push ups