CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

400m run

Into…

2 ROUNDS

5/5 Squat Reach Ups

10 PVC Pass Through

5/5 Around the Worlds

*Have barbells ready for the teaching.

2 rounds

3 slow snatch DL

3 High Hang High Pull

3 High Hang Snatch

3 Hang Snatch

2 rounds

3 Snatch Drop

3 OHS

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Squat Snatch

+

1 Hang Squat Snatch

+

2 Overhead Squat

(Score is Weight)
Scaled

Power

Hang Power

Workout

Metcon (AMRAP – Reps)

2 SETS

400m run

10 Power or Squat Snatches (115/75)|(95/65)

(Score is Reps)

KG BB: (70/55)|(50/35)

*8 min cap
RX+

135/95

Scaled

200-300m run

Less weight