CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 4 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Arm Haulers*

10 Elbow rotations w/ empty barbell

Into…

Review Power Clean and begin building up to workout weight (8-10 min)

*Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Scaled

Less weight

Knee push ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk Nasal Breathing Only

(No Measure)