CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min thoracic ext on foam roller (https://youtu.be/uzWOECAhsAM)

1 min foam roll lats

15 DU or SU

5/5 worlds greatest

5 kip swings

5 HKR

5 BB Goodmorning

5/5 elbow punches

5 BTN Snatch Push Press

5 BB Deadlifts

Review BB/gymnastic movements…build up to workout weight

Metcon

Metcon (Time)

EMOM x 8

Min 1- 5 TNG Power Snatch (95/65)(75/55) + 20 DU

Min 2- 8-10 Pull Ups

Rest 1 min

EMOM x 8

Min 1- 5 TNG C&J + 20 DU

Min 2- 8-10 TTB

Rest 1 min

For time (6 min cap)

30 thrusters

100 DU

Score is time on the final section

*50 sec cap for emom
RX+

C2B

115/75

Scaled

40 SU/150 SU

Less weight

RR

HKR