CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
:30 PVC ext rotation stretch each side
10 PVC Pass Thru
10 PVC Around the World
10 banded pull aparts
5/5 banded strict press
10 hollow rocks w/ PvC overhead
25 DU or SU
Review complex
Strength
2 Push Press + 2 Jerks (1 x 1)
2 Push Press + 2 Jerks
Build to a heavy complex
15 min
Push Jerk or Split Jerk
Metcon
Metcon (Time)
For time
100 DU
40 WB (20/14)
40 Alt DB Snatch (35/20)(25/15)
100 DU
30 WB
30 Alt DB Snatch
100 DU
20 WB
20 Alt DB Snatch
18 min cap
RX+
50/35
Scaled
Less weight
150 SU
Fewer reps