Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Scap Raises) (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scap Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

Strength

Bench Press

Find 3RM

Metcon

Metcon (Time)

3 Rounds For Time:

21 Wall Balls (20/14)

15 HSPU

9 Power Snatches (115/80)

3 Ring Muscle-Ups*

*1 RMU = 2 Ring Row + 2 Ring Dips