CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

20 Jumping Jacks

10 PVC Pass Thrus

10 Reverse Snow Angels

10 Glute Bridge

Into…

2 SETS*

20 Single Unders/ Double Unders

5 Behind The Neck Snatch Grip Push Press

5 OHS

10 Scap Pull-Ups

10 Kipping Swings

*1st set with PVC, then transition to an empty barbell if you are able.

Strength

Overhead Squat (5-5-3-3)

15 min clock

5-5-3-3*

Tempo Overhead Squat (31X1)

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

10 Overhead Squats (95/65)|(65/45)

3 Ring Muscle-Ups

50 Double Unders

(Score is Time)

KG BB:(42.5/30)|(30/20)

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Burpee Jumping Pull-Up

15 min cap
Scaled

Less weight

75 SU

Burpee RR