WOD

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Foam roll your thoracic spine area, lats and low back. Trigger point shoulders with LAX ball.

Weightlifting

You will have 20 minutes to build to today’s heavy tripple. OHS will come from the rig.

Overhead Squat (3, 3, 3, 3, 3, 3)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

30 double-unders

10 overhead squats

Men: 95 lbs.

Women: 65 lbs.
Rx+

50 Dubs

OHS

Men: 135 lbs.

Women: 95 lbs.

B: Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Complete as many rounds as possible in 7 minutes of:

20 double-unders

10 overhead squats

Men: 75 lb.

Women: 55 lb.
Scaling

This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

C: Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 7 minutes of:

25 single-unders

10 overhead squats

Men: 65 lb.

Women: 45 lb.
Use a PVC pipe if needed.

GET OUR FREE EBOOK

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!

  • Should be Empty:
  • You have Successfully Subscribed!