CrossFit VU – CrossFit

Warm Up

1:00 Row(easy)

10 Muscle Snatch

30 sec Row (mod)

10 OHS

15 sec Row (hard)

10 High Hang Squat Snatch

Metcon (Time)

For time 1-10

Hang Squat Snatch (115/75)

8/6 cal row

12 min cap
RX+

135/95

Scaled/Masters

5 rounds

10 Alt DB Snatch (any weight)

8/6 cal row

Strength

Squat Snatch (Every 30 sec for 6 sets
1 rep
Every 60 sec for 5 sets
1 rep
Every 90 sec for 4 sets
1 rep)