CrossFit VU – CrossFit

Warm-up

Warm-up (No Measure)

3/3 Samson

3/3 cossack squats

:30 plank

3/3 bear to bridge

Barbell Prep

Strength

Clean and Jerk (1 x 1)

2 @ 80%

2 @ 85%

1 @ 88%

1 @ 88%

20 min clock

Metcon

Metcon (Weight)

EMOM x 15

Min 1- 5 DBL KB Hang C & J (44/35)(35/26) + 6 Lateral BB Burpees

Min 2- 5/5 BB Front Rack Reverse Lunge (95/65)(75/55) + 6 Pull Ups

Min 3- Rest
RX+

53/35

115/85

BMU

Add 1 rep to everythung except BMU

Scaled

Less weight

RR