WOD

CrossFit VU – CrossFit

Set up barbells if possible before wod starts and set off to side. 5mins of BFBs will happen after this wod.

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Metcon (3 Rounds for time)

3 sets ea for time:

-25 AAB Cals

-500m Row

-50 Dubs

-400m Run

**rest 3 mins after ea set**
RX +

3 sets ea for time:

-35 AAB Cals

-500m Row

-100 Dubs

-400m Run

**rest 3 mins after ea set**

DO NOT REDLINE during this workout. keep it 70-80%

Metcon (3 Rounds for time)

Scaled Int:

3 sets ea for time:

-20 AAB Cals

-500m Row

-30 Dubs/60 singles

-400m Run

**rest 3 mins after ea set**
scaled beginner:

Scaled Int:

3 sets ea for time:

-15 AAB Cals

-500m Row

-20 Dubs/40 singles

-200-400m Run

**rest 3 mins after ea set**

5mins of Bar Facing Burpees (AMRAP – Reps)

AMRAP BFBs

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