CrossFit VU – CrossFit

Warm up

10 PVC Pass through

100m run

10 OHS w/ PVC

100m run

10 snatch balance w/ PVC

100m run

Strength

Overhead Squat (Every 2:00 x 6 sets
4-4-3-3-3-3)

*from the ground

Metcon (Time)

For time

400m run

3 Rope Climbs

15 Squat Snatch (135/155)

3 Rope Climbs

400m run

13 min cap
RX+

Legless

155/105

Scaled/Masters

200-300m run

15 Ring Rows or 10 Strict Pull Ups

30 Alt DB Snatch

15 Ring Rows or 10 Strict Pull Ups

200-300m run