CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

2-3 Minutes – Foam Roll T-spine & Lats

10 Glute Bridges

10 Windmills

10 Cat Camels

10 T-spine Openers

10 Squat to Stand w Overhead Reach

Skill Work/Activation

Burgener or Oly Warm-up (Clean & Jerk)

Clean and Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean and Jerk – Build to a heavy single at 85+% for the day over 7 sets

Metcon (3 Rounds for time)

Complete Each For Time:

15-12-9

Push Press (115/75)

Box Jumps (24/20)

*Rest 2 Minutes

15-12-9

Thrusters (115/75)

Double Unders (30/20/10)

*Rest 2 Minutes

15-12-9

Power Clean (115/75)

Lateral Burpee