CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Sumo Squat hold

3/3 Samson

3/3 SL Glute Bridge

5/5 deadbugs

5 supermans

w/ empty barbell

5 goodmornings

5 back squat 3311

5 Deadlifts 3311

Strength

Back Squat (4 x 4 )

4 @ 72%

4 @ 75%

4 @ 78%

4 @ 80%

15-18 min

Metcon

Metcon (Time)

40-20-10-5

Wall Balls (20/14)(14/10)

5-10-15-20

Deadlifts (185/125)(135/95)
13 min cap

RX+

225/155

Scaled

Less weight

Less reps