CrossFit VU – CrossFit

Warm up

3 rounds

5 hamstring walkouts

5/5 SL Glute Bridge

5 cat/cow

5 WB Front Squats

5 WB push press

Barbell Prep

Strength

Deadlift (3 x 3
then…max reps at 90% top set)

20 min clock

Part A

Build to a heavy set of 3

Part B

Max reps at 90% top set

Deadlift

Optimus Prime (AMRAP – Reps)

AMRAP 7

Wall Ball (20/14)

*top of each minute starting at 1:00 5 Deadlifts (185/125)

*score is total WB
RX+

225/155

30/20

Scaled/Masters

155/105

14/10