CrossFit VU – CrossFit

Warm up

2 rounds

200m run

10 kang squats (BW)

5 pike push ups

*go ahead and set up BB on rig

Metcon (AMRAP – Reps)

EMOM x 21

30 sec on/ 30 sec off

Min 1- KBS (53/35)

Min 2- KB Goblet Squat

Min 3- Burpees over KB
RX+

70/53

Scaled/Masters

any weight

Strength

Front Squat (4 x 5
all done at working weights)

12 min clock