Monday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min twisted cross

1 min childs pose with shoulder variation

Into..

2 rounds

25 DU or 50 SU

10 PVS Pass Thru

5/5 Cossack Squats w/ OH reach

5/5 Bird Dogs

10 tuck ups

Into..

Barbell Prep for OHS (use PVC if needed)

Strength

Overhead Squat (1 x 3)

15 min clock

Build to a moderate 3 rep

Metcon (Time)

For Time

100 DU

21 TTB

21 OHS (95/65)(75/55)

100 DU

15 TTB

15 OHS

100 DU

9 TTB

9 OHS

13 min cap
RX+

135/95

Scaled

Less weight

150 SU

HKR