CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3/3 cossack squats

3/3 t spine rotations

3/3 bird dogs

10 wrist rocks

Barbell Prep

Strength

Front Squat (4 x 3)

70%

72%

75%

75%

Pause 3 sec in bottom on first rep

15-20 min

Metcon

Metcon (Time)

For time

75 WB (20/14)

Into..

2 rounds

15-10-5

DB Hang Power Clean (35/20)(25/15)

Pull Ups

16 min cap
RX+

50/35

100 WB

C2B

Scaled

Less weight

RR

Fewer reps