WOD

CrossFit VU – CrossFit

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Warm-up

Foam roll the lower body and lats. Hit the calf’s really well.

A: Metcon (Time)

For Time:

25 Pull-ups

50 Box Jump Overs (24/20)

75 Wall Balls (20/14)

100 Double Unders

15 minute time cap
Here’s the catch…. You can complete this HOWEVER you want! Break up as needed or just go straight down the list. Strategy will come into play here.

Rx+

Chest to Bar Pull-Ups

Wall Balls (30/20)

B: Metcon (Time)

Intermediate Option:

For Time:

25 Jumping Pull-Ups

50 Box Jump (or Step) Overs (20″ or lower)

75 Wall Balls (14/10)

150 Single Unders (with DU attempts)

15 minute time cap

C: Metcon (Time)

Beginner Option:

For Time:

15 Ring Rows

30 Box Jump (or step) Overs (20″ or lower)

45 Wall Balls (14/10)

150 Single Unders

15 minute time cap

Mobility

ROMWOD

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