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

Strength

Shoulder Press

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%

Metcon

Metcon (AMRAP – Reps)

20min AMRAP:

20 Pull-Ups

20 Burpees

15 Cleans (135/95)

20 Pull-Ups

20 Burpees

13 Cleans (155/110)

20 Pull-Ups

20 Burpees

11 Cleans (185/135)

20 Pull-Ups

20 Burpees

9 Cleans (205/145)

20 Pull-Ups

20 Burpees

7 Cleans (225/155)

*Cleans can be power or squat