CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3/3 worlds greatest
3/3 cossack squats
3 inch worms w/ push up
3 cat/cow
5 goodmorning
5/5 elbow punch
5 push press
5 front squat
5 RDL
Review complex
Strength
Bella Complex (1 x 1 )
1 Clean + 1 S2O + 1 Front Squat + 1 S2O
Build to a heavy complex
20 min
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
14 min cap
RX+
155/105
Scaled
Pull Up/C2B/RR + Push Up
Less weight