CrossFit VU – CrossFit

Warm up

3 rounds

30 sec row

20 sec up downs

10 sec lateral jumps over rower

Barbell Prep

Metcon (Time)

For time

5 Power Snatch (115/75)

10 Pull Ups

15/12 cal row

1 min rest

10 Power Snatch

20 pull ups

30/24 cal row

1 min rest

15 Power Snatch

30 Pull Ups

45/36 cal row

16 min cap
Scaled/Masters

AMRAP 16

8 Alt DB Snatch (35/25)

10 pull ups (any variation)

12 cal row

Strength

Power Snatch (Every 1:30 x 8 sets
3 TNG Power Snatch )

Build across sets