WOD

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Foam roll and trigger point those calfs and shoulders.

Metcon

Metcon (Time)

For time:

20 toes-to-bars

30 single-arm dumbbell snatches

40 Medball Burpee Box Jump Overs

30 single-arm dumbbell snatches

20 toes-to-bars

Men: 35-lb. dumbbells, 20 lb. MB, 24-in. box

Women: 25 -lb. dumbbells, 14 lb. MB, 20-in. box
Rx+

30 toes-to-bars

40 single-arm dumbbell snatches

50 Medball Burpee Box Jump Overs

40 single-arm dumbbell snatches

30 toes-to-bars

Men: 50-lb. dumbbells, 30 lb. MB, 24-in. box

Women: 35-lb. dumbbells, 20 lb. MB, 20-in. box

Metcon (Time)

Scaled Option

For time:

20 hanging knee-raises or reverse crunches

30 single-arm dumbbell snatches

40 Burpee box step-overs

30 single-arm dumbbell snatches

20 hanging knee-raises or reverse crunches

Men: 25-lb. dumbbells, 20-in. box

Women: 15-lb. dumbbells, 20-in. box

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!