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

2 rounds

3/3 worlds greatest

3/3 lateral box step ups

5 up downs

Barbell Prep

Take 8-10 min to build up on the complex as a primer for the WOD

Metcon (Time)

For time

1-10

Thrusters(75/55)

BBJO (24/20)

12 min cap

7 min window for the lift starts immediately after finishing part 1
RX+

95/65

Scaled

less weight

fewer reps

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
Clean can be squat or power, must be unbroken