CrossFit VU – CrossFit

Warm Up

3 rounds

10 banded BOR

5/5 jumping lunges

10 banded upright rows

Review DB movements/pull ups

Primer

6 DB Front Squats

5 pull ups

4 DB HPC

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 min on/ 1 min off

21 DBL DB Front Squat (35/25)

15 Pull Ups

9 DBL DB Hang Power Clean

*pick up where you leave off
RX+

50/35

C2B

Scaled/Masters

15 DB Front Squat (25/20)

12 pull ups/ring rows

9 DB HPC

Finisher

EMOM x 5

30 sec on/ 30 sec off

Abs coaches choice