Saturday

14
Jan

Saturday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min standing straddle

1 min hurdler stretch

Into…

2 rounds (each partner)

5/5 box step ups

5 up downs

5 WB Front Squats

5 WB Push Press

5 pike push ups

1 round (each partner)

w/Empty bar

5/5 elbow punches

5 Deadlifts

5 Hang High Pulls

5 Hang Power Clean

5 Power Clean

Into…

Build up to power clean weight and complete a practice round

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Teams of 2

30 WB (20/14)

30 Power Clean (95/65)(75/55)

20 HSPU

20 Burpee Box Jumps (24/20)
Partition reps as needed

RX+

115/85

Scaled

Less weight

Pike push ups/Box HSPU/Seated DB Press

Step overs