CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Halo
Into..
3 rounds
5/5 Samson
5 Kang Squat w/ empty bar
5 push press
5 Up Downs
10 hollow rocks
Strength
Back Squat (1 x 3)
*Back Squat
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
Workout
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
*lateral burpees
8 min cap
Scaled
Less weight
6-8 rounds