Monday

Announcements

If you competed at WODFEST this past weekend. I am rejecting any scores that were done there bc I do not have your judges sheets to verify. Also EVERYONE needs two scores. Please ensure you do this before the deadline at 7pm tonight or points are gonna get weird. Thank you

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2 SETS

10 PVC Pass Thrus

10 PVC Sotts Press in Power Position

10 Scap Push-Ups

10 Scap Pull-Ups

Into…

3 SETS

5 BTN Strict Press w/ Empty Bar

10 Tight Kip Swings

10 Alt Snatch Grip Overhead Lunges

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar Muscle-Ups*

*See video for suggested progression and skill development

(No Measure)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (115/75)|(75/55)

Bar Muscle-Up

-15:00 Hard Cap-