CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single Unders*

5 Inchworms

5 Scap Pull-Ups

5 Kip Swings

5 RDL + 5/5 elbow punches

*At halfway switch to Double Unders

Review Hang Power Clean

Strength

Hang Power Clean (1×3)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

36 Double Unders

6 Hang Power Clean (135/95)|(95/65)**

9 Pull-Ups

**Increase weight every 3 rounds…

Rounds 1, 2, 3 – (135/95)|(95/65)

Rounds 4, 5, 6 – (155/105)|(115/75)

Rounds 7 & Beyond – (185/135)|(135/95)

(Score is Rounds + Reps)
Scaled

Less weight

72 SU

Ring Rows