CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2 SETS

10 Bootstrappers w/ Pause in the bottom

5 Push-Up to Pike w/ Pause in Pike

Immediately Into…

2 SETS

10 Tempo Narrow Air Squats (2020)

10 Tempo Strict Barbell Press (2020)

Immediately Into…

2 SETS

10 Alt. Cossack or Curtsy Squats

5 Push Press w/ :02 Pause in the top

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

10/10 Tempo Box Step Ups (30X1)

4 Shoulder to OH w/:02 Pause at the top*

*Start Moderate, build to Moderate-Heavy. Barbell comes from the floor.

(No Measure)

Workout

Metcon (Time)

FOR TIME*

30-20-10-30-20-10

Box Jump Overs (24/20)

Alt. Pistol Squats or Air Squats

*After each full set, complete 8 Shoulder to Overhead (155/105)|(115/75)

(Score is Time)

KG BB: (70/45)|(50/35)