CrossFit VU – CrossFit

Warm up

10-8-6-4-2

Lateral Box Step Up (split reps)

Deadbugs

Up downs

Review Back Squat

Strength

Paused Back Squat (5 x 3 @ 70-75%)

Paused Back Squat
2 sec pause

20 min

Metcon (Time)

3 RFT

15 Burpee Box Jump (24/20)

15 Hang Power Clean (95/65)

11 min cap
RX+

115/85

Scaled/Masters

10-15 Burpee Box Step Overs

10-15 HPC (75/55)