CrossFit VU – CrossFit

Warm Up

500m Row

10 Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 BMU

20 Hang DB Snatch (50/35)

10/8 cal row

20 DB Goblet Squats
RX+

70/50

Ski

SA OH DB Squat

Scaled/Masters

10 Pull Ups/RR

20 Hang DB Snatch (35/20)

8/6 cal row

20 DB Goblet Squats

Strength

Squat Snatch (2:00 max reps at 70% (ish)
Rest 2:00
2:00 max reps at 80% (ish)
Rest 2:00
6:00 establish heavy single )