WOD

CrossFit VU – CrossFit

HAPPY EARLY HALLOWEEN! Get that costume on and get ready to wod it out with your team of 4. Try to get your team together tonight via text or FB page. This wod is going to be a good one!! Hydrate and eat a little something. we will have a winner to announce for best costume by Sunday.

View Public Whiteboard

Warm-up

Foam roll when you come in… Coaches will lead a FUN warm up!

Metcon

Metcon (AMRAP – Rounds and Reps)

0-16 Minutes AMRAP:

8 Front Squats 95/65#

8 T2B
4 person teams. Partners A&B will do a rd each then tag out for partners C&D to do a round EACH.

Rx+

135/95#

scaled:

-8 FS 75/55#

-8 HLR or rev crunches

Metcon (Time)

16:01 UNTIL YOUR FINISHED FOR TIME:

Partners A&B ALT movements ea rd.

4Rds

-14 slam balls 30/20#

-5/5 sandbag get ups

**switch**

Partners C&D ALT movements ea rd.

4Rds

-10 WBS 20/14#

-10 Pull ups
RX+ 30/20 wbs & C2B

scaled:

-slam balls 20/10

-WBS 14/10#

– Banded pull ups or ring rows

GET OUR FREE EBOOK

If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

  • Should be Empty:
  • You have Successfully Subscribed!