This One May Hurt a Little!


Announcements

**GYM IS CLOSED IN OBSERVANCE OF MEMORIAL DAY (MAY 25, 26, AND 27TH)**

CrossFit VU – CrossFit

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Warm up

Foam Roll and trigger point shoulders. Go for a quick run to get blood flowing.

Metcon

A: Metcon (AMRAP – Reps)

Every minute, on the minute, Alternate for 21 minutes (7 sets of each):

Minute 1 – 3 Hang Squat Snatches (95/65 lbs) + 20 Double Unders

Minute 2 – 4 Shoulder to Overhead (95/65 lbs) + 8 Pull-Ups

Minute 3 – 10 Bar-Facing Burpees

Then Repeat Over Again…
Rx+ 115/75 & C2B Pull-Ups

B: Metcon (AMRAP – Reps)

Intermediate Version:

Every minute, on the minute, for 21 minutes (7 sets of each):

Minute 1 – 3 Hang Power Snatches (75/55 lbs) + 15 Double Unders OR 30 Single Unders

Minute 2 – 4 Shoulder to Overhead (75/55 lbs) + 4 strict Banded pull ups

Minute 3 – 8 Bar-Facing Burpees

C: Metcon (AMRAP – Reps)

Beginner Version:

Every minute, on the minute, for 21 minutes (7 sets of each):

Minute 1 – 3 Hang Power Snatches (65/45 lbs or less) + 20 Single Unders

Minute 2 – 4 Shoulder to Overhead (65/45 lbs or less) + 10 Ring Rows

Minute 3 – 6-8reps Bar-Facing Burpees

Categories: WOD

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