WOD

CrossFit VU – CrossFit

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Warm-up

Metcon

Metcon (Time)

For Time:

40 T2B

30 Wall Balls

20 Pull-ups

10 OHS

Men: 20 lb. WB, 95 lb. OHS

Women: 14 lb. WB, 65 lb. OHS
Rx+

40 T2B

30 WB 20/14

15 Bar Muscle-ups

10 OHS 135/95

Metcon (Time)

Scaled:

For Time…

30 Hanging Knee Raises or reverse crunches

30 WB 14/10

20 Assisted Pull-ups or ring row

20 OHS @ 75 lb./55 lb. OR Front Squats @ 115 lb./75 lb.

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