WOD

CrossFit VU – CrossFit

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Warm-up

A: Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

Run 400 Meters

8 Pull-Ups

12 Toes to Bar

16 Push-Ups
Rx+

Run 400 Meters

6 Bar Muscle-ups

12 Toes to Bar

16 Push-Ups

B: Metcon (6 Rounds for time)

Intermediate | Beginner

Every 5 minutes, for 25 – 30 minutes (5 – 6 sets) for times:

Run 200 – 400 Meters

6 Assisted Pull-Ups or Ring Rows

10 Hanging Knee Raises or Reverse Crunches

14 Modified push-ups

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