CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3/3 box step ups

3 up downs

3/3 groiners

3/3 bird dogs

w/ empty BB

5 good morning

5 push press

5 front squat

5 hang muscle clean

5 deadlift

Review complex

Strength

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
Disregard the time cap.

Build to a heavy complex

15-18 min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

7 Burpee Box Jump (24/20)

7 thrusters (95/65)(75/55)

7 Pull Ups
RX+

115/85

C2B

Scaled

Step ups

Less weight

RR