CrossFit VU – CrossFit
Warm Up
10-8-6-4-2
Skater Jumps (5 each leg/4 each leg ect)
Barbell BOR
Deadbugs
Barbell Prep
Strength
1 Squat Clean + 3 Front Squats (Every 2:00 x 7 sets)
Build to a mod/heavy
Metcon (Time)
For time
60 DU
18 Pull Ups
40 DU
20 Cleans (135/95)
40 DU
18 Pull Ups
60 DU
13 min cap
RX+
155/105
RMU
Scaled/Masters
80 SU
18 RR
60 SU
20 Cleans (115/75)
60 SU
18 RR
80 SU