Announcements

May Events:

• HERO WEEK May 20-24.
• Closed Sat, May 25th & Monday May 27th in observance of Memorial Day.

June Events:

• Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today.

CrossFit VU – CrossFit

Warm up

2 rounds

3 Scap Pull Ups + 3 Kip Swings + 3 Kipping Knee Raises

6/6 Box Step Ups

9 Jumping Air Squats

12 Push Press (empty BB)

Review movements

Metcon (AMRAP – Reps)

EMOM x 20

Min 1- 8-15 TTB

Min 2- 10-20 Alt Pistols

Min 3- 10-15 Box Jump Overs (24/20)

Min 4- 3 Thrusters*

Min 5- Rest

*you can build on the thrusters or use a heavy load for all 4 sets
Scaled/Masters

10-14 Alt V Ups

10-15 Alt Reverse Lunges

10-15 Box Step Overs

6 DB Thrusters (any weight)

Strength

Thruster (Build to a 1RM)

10 min window

(4:00 After EMOM)