Friday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Halo

Into..

5 WB DL

5 WB Front Squats

5 WB Push Press

10/10 Russian Twists w/ WB

Into

5 DB RDL

5 DB High Pull

5 DB Hang Power Clean

Strength

Paused Back Squat (5 x 3)

Paused Back Squat
3 sec pause in the bottom

15 min clock

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

21-15-9

Wall Balls (20/14)

DB Power Clean (35/20)(25/15)
RX+

30/20

50/35

Scaled

Less weight