CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

100m Run

20 Single Unders*

5 Clean Grip Deadlifts

5 Hang High-Pulls

5 Hang Power Cleans

10 Elbow Punches

After 3rd round start building up to workout weight for HPC

Workout

“BOGO” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

10 Hang Power Cleans (135/95)|(95/65)

50 Double Unders

200m Run

5 Hang Power Cleans

25 Double Unders

(Score is Rounds + Reps)
RX +

155/105

Scaled

Less weight

Single Unders

Optional Finisher

Metcon (Time)

FOR TIME

50 V Ups or Alt V Ups

(Score is Time)