WOD

CrossFit VU – CrossFit

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Warm-up

Coaches will lead a dynamic warm up

Metcon

Metcon (Time)

3 rounds for time of:

25 dumbbell push jerks

50 double-unders

25 weighted step-ups

50 double-unders

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

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

Metcon (Time)

Intermediate Option

3 rounds for time of:

25 dumbbell push jerks

25 double-unders

25 weighted step-ups

25 double-unders

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

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

Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Metcon (Time)

Beginner Option

3 rounds for time of:

15 dumbbell push jerks

35 single-unders

15 step-ups

35 single-unders

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

Women: 10-lb. dumbbells, 12-in. box

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