WOD

CrossFit VU – CrossFit

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Warm up

Start foam rolling the lower body when you come in.

Metcon

A: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Burpees x 5

Kettlebell Thrusters (53/35)

Burpees x 5

Kettlebell Sumo Deadlift High-Pulls (53/35)

Burpees x 5

Kettlebell Swings (53/35)
Use one kettlebell. For the Thrusters hold the kettlebell in a goblet position and finish with the kettlebell and both arms overhead.

Time cap: 30 minutes

B: Metcon (Time)

Intermediate Option

10-9-8-7-6-5-4-3-2-1 Reps For Time

Burpees

Kettlebell Thrusters (44/25)

Burpees

Kettlebell Sumo Deadlift High-Pulls (44/25)

Burpees

Kettlebell Swings (44/25)

C: Metcon (Time)

Beginner Option

8-7-6-5-4-3-2-1 Reps For Time

Burpees

Kettlebell Thrusters (35/18)

Burpees

Kettlebell Sumo Deadlift High-Pulls (35/18)

Burpees

Kettlebell Swings (35/18)

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