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

10 PVC Pass Thru

10 PVC Around the World

:30 Thoracic Opener w/ Wall Ball + PVC

3/3 Worlds Greatest

Barbell Prep (use PVC if needed)

Take 8-10 min to build up to a moderate snatch then set weights aside for the EMOM

Metcon (AMRAP – Reps)

Part A

AMRAP 12

60 WB (20/14)

30 Pull Up

15 PowerSnatch (75/55)

10 BMU

*2 min rest after AMRAP then start Part B EMOM
RX+

95/65

C2B

Squat Snatch

Scaled/Master

40 WB (14/10)

20 Pull Up/Ring Rows

10 PowerSnatch (65/45)

5 Burpee + Ring Row/Pull Up

Snatch (1 x 1 @ 85-90)

Part B

EMOM x 8

1 Snatch

Build to 85-90%