WOD

CrossFit VU – CrossFit

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Warm up

Weightlifting

Front Squat (8, 6, 4, 2, 8, 6, 4, 2)

Start light (around 70-75% for set of 8) and build up from there. Try to go 5-10lbs heavier the second time through. Last set of 2 should be around 90-93% of your 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

15 Wall Balls (20/14)

12 Hand Release Push-Ups

9 Ring Rows

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