CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

10 Glute Bridges

10 Alt Groiners

10 bird dogs

20 Jumping Jacks

Into…

Barbell Prep for Pwr Clean & Jerk

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Power Clean

+

2 Split Jerks

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Shoulder to Overhead (115/75)|(75/55)

50-50-50

Double Unders

(Score is Time)

KG BB1: (70/55)|(50/35)

KG BB2: (50/35)|(35/25)
RX +

135/95

Scaled

Less weight

75 SU