CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

200m Run

Into…

3 SETS

10 Glute Bridges

8 Scap Pull-Ups

6 Tuck-Ups

Into…

3 SETS

10 Hang Muscle Cleans

8 Elbow Punches

6 Front Squats

4 Strict Knee Raises

Strength

Front Squat (Heavy 10-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 10-Rep Front Squat

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)|(115/75)

15 Knees to Elbow

10 Up-Downs Over Bar

(Score is Slowest Time)

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