CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
400m Group Run
Immediately into…
3 SETS (w/ Empty Barbell)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Clean DL
5 High Hang Power Clean
5 Hang Power Clean
5 Power Clean
Workout
Metcon (Time)
5 ROUNDS FOR TIME
400m Run
5 Power Clean (95/65)|(75/55)
10 Hang Power Clean
(Score is Time)
KG BB: (50/35)|(35/25)
Scaled
200m run
Less weight
3 power clean
6 hang power clean
RX+
115/85
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
3 ROUNDS FOR TIME
400m Run
20 Power Clean (115/75)|(75/55)
30 Hang Power Clean
*Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed
(Score is Time)
KG BB: (50/35)|(35/25)