CrossFit VU – CrossFit
Warm up
3 rounds
5 muscle cleans
10 kipping knee raises
5 front squats w/ pause
5 push ups
Metcon (Time)
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