CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round

30 Single Unders

15 Box Step-Ups

30 Single Unders

15 Burpees

30 Single Unders or DU

15/12 Cal Bike or 20/15 cal row

15 Box Jumps

*From here, grab a barbell. Do not put the weight on the bar yet. First set will be with empty BB.

Barbell Warm Up

5 deadlifts

5 High Hang Pull

5 High Hang High Pull

5 High Hang Power Clean

5 Hang Power Clean

5 Hang Squat Clean

*After barbell warm up begin building up to workout weight

Workout

Metcon (AMRAP – Reps)

4 SETS

ON 4:00 RUNNING CLOCK…

50 Double Unders

5 Hang Squat Cleans (135/95)|(95/65)

15 Box Jumps (24/20)*

Max Cal Bike or Row In Time Remaining…

-Rest 1:30 b/t Sets-

*Must step down from the box.

(Score is Reps)

KG BB: (85/60)|(60/42.5)
RX +

185/125

Scaled

75 SU

Less weight

Med ball cleans

Box Step Ups