Announcements

Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you.

CrossFit VU – CrossFit

Warm-up

5 90/90 hip rotations

5/5 squat reach ups

5/5 Box Step Up

5 scap push ups

:30 wall HS Hold

Barbell Prep

Warm Up OHS then S2O then Deadlift

Metcon (3 Rounds for time)

From 0:00-10:00

15-12-9

OHS (75/55)

HSPU

From 10:00-20:00

12-9-6

Deadlift (225/155)

HSPU

From 20:00-30:00

9-6-3

S2OH (135/95)

BJO
*7min cap on each couplet..sprint focus

RX+

21-15-9/15-12-9 /12-9-6

95/65

275/175

165/115

Scaled

less weight

Box HSPU

Seated DB Strict Press