Village CrossFit – CrossFit
Warm-up
VCF Warm-Up (Barbell) (No Measure)
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Metcon
Metcon (Time)
For Time:
Buy-In: 100 DU*
40 Hang Power Clean (75/55)
40 Push-Ups
40 Back Squats (75/55)
40 Ring Dips
40 OHS (75/55)
40 AbMat Sit-Ups
40 Thrusters (75/55)
40 Barbell Upright Row (75/55)
Buy-Out: 100 DU*
*Scale: 2X Single Unders
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