WOD

CrossFit VU – CrossFit

-15min brief, warm up, demo movements
-5min Warm up/practice
-30min time cap for chippers
-Roll out and cool down for 5-10mins when class is over

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Metcon (Time)

For time:

-50 Dubs

-50 DB Snatches 35/20#

-200m Run

-40 DB Hang clean & Jerk 35/20#

-200m Run

-30 T2B

-200m Run

-20 Front squats 115/75#

-200m Run

-10 BFB’s

-50 Dubs
RX+

For time:

-100 Dubs

-50 DB Snatches 50/35#

-200m Run

-40 DB Hang clean & Jerk 50/35#

-200m Run

-30 T2B

-200m Run

-20 Front squats 135/95#

-200m Run

-10 BFB’s

-100 Dubs

Metcon (Time)

For time:

-50 Dubs

-50 DB Snatches 35/20#

-200m Run

-40 DB Hang clean & Jerk 35/20#

-200m Run

-30 T2B

-200m Run

-20 Front squats 115/75#

-200m Run

-10 BFB’s

-50 Dubs
RX+

For time:

-100 Dubs

-50 DB Snatches 50/35#

-200m Run

-40 DB Hang clean & Jerk 50/35#

-200m Run

-30 T2B

-200m Run

-20 Front squats 135/95#

-200m Run

-10 BFB’s

-100 Dubs

Metcon (Time)

For time:

-50 Dubs

-50 DB Snatches 35/20#

-200m Run

-40 DB Hang clean & Jerk 35/20#

-200m Run

-30 T2B

-200m Run

-20 Front squats 115/75#

-200m Run

-10 BFB’s

-50 Dubs
RX+

For time:

-100 Dubs

-50 DB Snatches 50/35#

-200m Run

-40 DB Hang clean & Jerk 50/35#

-200m Run

-30 T2B

-200m Run

-20 Front squats 135/95#

-200m Run

-10 BFB’s

-100 Dubs

Metcon (Time)

Intermediate scaled

For time:

-50 singles or DUB attempts

-40 DB Snatches 35/20#

-200m Run

-30 DB Hang clean & Jerk 35/20#

-200m Run

-20 T2B

-200m Run

-20 Front squats 95/65#

-200m Run

-10 BFB’s

-50 Singles or DUB attempts

Metcon (Time)

Beginner scaled

Intermediate scaled

For time:

-50 singles

-40 DB Snatches 35/20# or less

-200m Run

-30 DB HC & Jerk 35/20# or less

-200m Run

-20 HLR’s

-200m Run

-15 Front squats 75/55# or less

-200m Run

-10 BFB’s

-50 Singles

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