CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3/3 T Spine Rotations

10 prone Y raises

10 Prone T raises

10 prone A raises

5 bootstrappers

Barbell Prep

Strength

Shoulder Press (1 x 1)

2 @ 85%

1 @ 90%

1 @ 90-92%

15 min clock

Metcon

Metcon (5 Rounds for time)

Every 2:30 x 5 sets

7 thrusters (95/65)(75/55)

10 box jump overs (24/20)

7 hang power snatch

*goal is atleast 1 min of rest
RX+

135/95

Scaled

Less weight

Fewer reps

Step overs