WOD

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We will be closed May 26-28 in observance of Memorial Day. Take today as a day to remember our Fallen Military members who can not be here with us and their families.

CrossFit VU – CrossFit

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Warm up

Jump on a bike or rower for 2-3 minutes and foam roll the lower body and lats.

Weightlifting

You will have 18-20 minutes to build to a heavy Overhead Squat.

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

Metcon

A: Metcon (Time)

21-15-9 reps for time of:

Overhead squats

Toes-to-bars

Men: 95 lb.

Women: 65 lb.
Rx+

Men: 115 lb.

Women: 80 lb.

B: Metcon (Time)

Intermediate Option

15-12-9 reps for time of:

Overhead squats

Toes-to-bars

Men: 95 lb.

Women: 65 lb.
Scaling

This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.

C: Metcon (Time)

Beginner Option

15-12-9 reps for time of:

Overhead squats

Sit-ups

Men: 45 lb.

Women: 35 lb.
Can also scale to Rev. Crunches.

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