WOD

Announcements

CLOSED Wednesday Oct 9th due to Michael. We dont like him and we need him to not come at all. See you on Thursday hopefully. Safety first!

CrossFit VU – CrossFit

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Warm-up

Get the blood flowing on a bike or rower for 2-3 minutes and foam roll.

Metcon

Metcon (Time)

4 rounds for time of:

15 Medball sit-ups

30 thrusters

45 double-unders

Men: 20 lb. & 65 lb.

Women: 14 lb. & 45 lb.
Rx+

Men: 30 lb. & 95 lb.

Women: 20 lb. & 65 lb.

Metcon (Time)

Intermediate Option

4 rounds for time of:

10 Medball sit-ups

30 thrusters

45 double-unders

Men: 14 lb. & 45 lb.

Women: 10 lb. & 35 lb.
Scaling

This workout is light and quick. The dose of Medball sit-ups is relatively low. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Metcon (Time)

Beginner Option

3 rounds for time of:

15 sit-ups

30 squats

45 single-unders

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