CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
4:00 Free Foam Roll
Immediately Into…
AMRAP x 6 MINUTES
5/5 Clam Shells
10 Bootstrappers
10 Alt. Groiners
10 Tempo Air Squats (Barbell Optional) (2121)
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK
Build to a Mod-Heavy Set of 5 Back Squats
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2 SETS
20 Back Squats (135/95)|(95/65)
10 Toes to Bar
Immediately Into…
60 Burpees Over Bar
Immediately Into…
2 SETS
10 Back Squats (185/135)|(135/95)
20 Toes to Bar
(Score is Time)
KG BB1: (60/45)|(45/30)
KG BB2: (85/60)|(60/45)
Partner Workout Option
Metcon (Time)
FOR TIME
2 SETS
40 Back Squats (135/95)|(95/65)
20 Toes to Bar
Immediately Into…
120 Burpees Over Bar
Immediately Into…
2 SETS
20 Back Squats (185/135)|(135/95)
40 Toes to Bar
(Score is Time)
KG BB1: (60/45)|(45/30)
KG BB2: (85/60)|(60/45)