WOD

CrossFit VU – CrossFit

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Warm up

Coaches will lead a dynamic warm up followed by a quick barbell demo/warm up.

Metcon

A: Metcon (Time)

For time:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 135 lb.

Women: 95 lb.
25 Minute Time Cap

Rx+

Men: 155 lb.

Women: 105 lb.

B: Metcon (Time)

Intermediate Option

For time:

1000 Meter run

Then, 3 rounds of:

25 burpees

4 power cleans

6 front squats

Then, 1000 Meter run

Men: 115 lb.

Women: 75 lb.

C: Metcon (Time)

Beginner Option

For time:

800-m run

Then, 3 rounds of:

20 burpees

4 power cleans

6 front squats

Then, 800-m run

Men: 95 lb.

Women: 65 lb.

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