WOD

CrossFit VU – CrossFit

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Warm-up

Get on a bike or rower for 2-3 minutes and foam roll entire body.

Metcon

Metcon (Time)

For Time:

500 Meter Row

15 Power Cleans

10 Burpee Box Jumps

5 Wall Walks

10 Burpee Box Jumps

15 Deadlifts

400 Meter Run

Men: 95 lbs., 24″ box

Women: 65 lbs., 20″ box

18 Minute Time Cap
*Row & Run can be flip-flopped for class size.

*Nose must touch wall for an Rx Wall Walk

Rx+

Men: 115 lbs. & 30″ box

Women: 75 lbs. & 24″ box

Metcon (Time)

Intermediate | Beginner

For Time:

350 – 500 Meter Row

10 Power Cleans

8 Burpee Box Jumps

3 Wall Walks (to your comfort level)

8 Burpee Box Jumps

10 Deadlifts

200 – 400 Meter Run

Men: 75 lbs., 24″ box

Women: 55 lbs., 20″ box

18 Minute Time Cap

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