CrossFit VU – CrossFit

Warm Up

20 SU or DU

3/3 T Spine Rotations

10 PVC Pass Thru

3/3 Cossack squats w/ OH reach

10 PVC Around the World

Review OHS w/ PVC then grab barbells

Strength

Overhead Squat (5 x 2 @ 65-70%)

2 sec pause in bottom each rep

15 min clock

Metcon (Time)

3 rounds

20 Alt DB Snatch (50/35)

30 WB (20/14)

60 DU

20 min cap
RX+

70/50

30/20

Scaled/Masters

3 rounds

15 Alt DB Snatch (25/15)

20 WB (14/10)

120 SU