CrossFit VU – CrossFit

Warm up

200m run

into

2 rounds

5 push ups

10 Muscle Cleans

15 Air Squats

into

100m run

5 Burpees

10 Power Cleans

15 Front Squats

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 12

10 Bar Facing Burpees*lateral if not enough space

10 Power Cleans (135/95)

*alt full rounds
Scaled/Masters

less weight

Strength

Squat Clean (Every 1:30 x 4 sets
3 TNG Squat Clean
into
Every 1:30 x 4 sets
2 TNG Squat Clean)

Build each set

Try to keep the barbell moving, no pause at the hip