Announcements

Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you.

CrossFit VU – CrossFit

Warm-up

1 min row or bike

5/5 Toy Soldiers

5 inchworms

5/5 groiners

1 min row or bike

5/5 SL Glute Bridges

5 bird dogs

5/5 shoulder taps

1 min row or bike

5/5 DB DL

5 up downs

5 pike push ups

1 min row or bike

5 DB Power Clean

5 burpees

5 HSPU

Metcon (AMRAP – Reps)

Every 2:30 x 6 sets

500/400m row or 30/20 cal bike

In time remaining

Rd 1/4-Max DB Power Clean (35/20)

Rd 2/5 Max Burpees Over DB

Rd 3/6-Max HSPU

*rest 90 sec B/T sets

*goal is to have atleast 30 sec on max reps
RX+

50/35

Deficit HSPU 3/2

Scaled/Masters

400/300m row

Max DB Power Cleans (20/15)

Max Burpees/Up Downs

Max HR Push Ups (use plate for assistance if needed) or Box HSPU or DB Strict Press