CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (With an empty bar or PVC Pipe)

5 PVC Pass Throughs

5 Behind the Neck Snatch Grip Shoulder Press

5 Hang High Pulls w/ Wide Grip

5 Overhead Squat

10 Alt. Elbow Punches

5 Front Squats

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)