Announcements

First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

5/5 worlds greatest

5 bootstrappers

10 glute bridge

5 inch worm w/ push up

5/5 thoracic rotation

Into..

Barbell Prep

Strength

Hang Squat Clean + Jerk (1 x 1)

1 Hang Squat Clean + 1 Jerk
15 min clock

Build to a heavy 1 rep

Metcon

Metcon (Weight)

5 HSC + 1 Jerk

4 HSC + 2 Jerk

3 HSC + 3 Jerk

2 HSC + 4 Jerk

1 HSC + 5 Jerk

Rest 1:00

Repeat in reverse

(135/95)(95/65)

12 min cap

*Each complex should be unbroken
RX+

155/105

Cool Down

5 min foam roll head to toe