CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Note for Coaches – After completion of the Warm-Up, DBs can go away and Barbells come out Skill Metcon (Weight) 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight light for all 3 sets **Each rep, hold a :02 pause in the “split position” before correcting feet. Work on pressing body fast under the bar to solid lockout. (Score is Weight) Workout Metcon (Time) 3-4 SETS FOR QUALITY 15 Narrow Grip Push-Ups 100m DB or KB Farmer Carry (AHAP) 30 Sit-Ups* 750/600m Row -Rest 1:30 b/t Sets- *GHD Sit-Ups Optional (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS :30 Banded Plank...
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