CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Row

10 PVC Pass Thrus

10 Alt Groiners

10 Bootstrappers

Into…

3 ROUNDS

5/5 Single Arm DB Strict Press

5/5 Single Arm DB OH Reverse Lunge

Strength

Metcon (Weight)

5 SETS

1 Snatch Deadlift

+

2 Hang Squat Snatch

+

1 Snatch

*Loading stays Moderate (65-70%) across all Sets.

(Score is Weight)

Workout

“SWITCHEROO” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Alt. DB Snatch (50/35)|(35/20)

20 Single DB Suitcase Lunge*

250/200m Row

*Switch hands after 10 Lunges.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)