CrossFit VU – CrossFit

We will scale as needed for this wod. No time cap unless you’re new to CrossFit.

Hidalgo (Time)

For Time:

Run 2 Miles

Rest 2-Minutes

20 Squat Cleans, 135#

20 Box Jumps, 24”

20 Walking Lunge Steps, 45# Plate Overhead

20 Box Jumps, 24″

20 Squat Cleans, 135#

Rest 2-Minutes

Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here
If you are still working on RX movements do not wear a vest. Focus on the quality of work you can do in this workout. its a grinder!

Metcon (Time)

Scaled Hidalgo:

For time:

-Run 800m/Run 1 mile

rest 2mins

-10 Power cleans 95/65 or less

-10 air squats

-10 Box jumps 20″ or less

-20 step walking lunge

-10 Box jumps

-10 air squats

-10 Power cleans

rest 2 mins

-Run 800m/Run 1mile
If mile time is over 10mins do 800m run. scale further if needed


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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