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

Barbell Complex

You have 20min to find a heavy 1 rep max for the following barbell complex:

3 Cleans + 2 Front Squats + 1 Jerk

Note: You can power clean or squat clean as needed. All reps must be done unbroken

Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Squat Cleans (155/110)

HSPU

T2B

Time Cap: 25min