CrossFit VU – CrossFit

Warm up

4 rounds

30 sec on/ 30 sec off

Row…increase effort each round

Metcon (Time)

3 rounds

20/16 cal row

40 air squats

8 Power Snatch (155/105)

1:00 rest

18 min cap
Scaled/Masters

15/12 cal row

30 air squats

18 Alt DB Snatch

1:00 rest

Strength

1 Power Snatch + 1 Hang Power Snatch (Every 2:00 x 5 sets)

Build to a heavy