Village CrossFit – CrossFit L1/L2
Warm-Up (No Measure)
400m Run or 500m Row
20 PVC Pass Throughs
2rds:
“Barbell Warmup”
(completed with an empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon (Time)
21-15-9 Reps for Time of:
Dumbbell Snatches
Over-Dumbbell Burpees
The prescribed (Rx) version of the workout requires athletes to hop the feet back, then up (both feet together) for each burpee. Step-ups and step-backs are not allowed except as a scaled version. Switching DBs must occur only after the weight has passed athlete’s face. Switching arms/weight overhead is not allowed.
Metcon (Time)
AMRAP9:
5 Hang Power Cleans (135/95)
7 OHS
9 V-Ups
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