Wednesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Halo

Into..

5/5 DB Single Leg RDL

5 DB Goblet Squats

5 scap pull ups

5 kip swing

5 HKR

5 Hang Snatch High Pulls

5 BTN Snatch Push Press

Into..

Barbell/DB Prep….take 8-10 min to build up on snatch/DL and practice DB/gymnastics movements

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

12 DL (155/105)(115/85)

10 DB Hang C&J (35/20)(25/15)

8 Pull Ups

-Rest 3 min-

AMRAP 8

8 Hang Power Snatch (95/65)(75/55)

10 DB Hang Squat Clean

12 TTB

*single DB…do 5 reps on one side then switch
RX+

185/125

135/95

C2B

Scaled

Less weight

RR

HKR