WOD

CrossFit VU – CrossFit

Weightlifting

You have 20-25 minutes to alternate sets of Deadlift and Shoulder Press.

A1: Deadlift (4 x 5)

Warm up to 75 – 85% of your 1RM and hit all 4 sets at that weight.

A2: Shoulder Press (4 x 6)

Warm up to about 65 – 75% of your 1RM and hit all 4 sets at that weight.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

15/12 Calorie Bike OR Row (You Choose)

21 RKBS (53/35)

15 T2B
Rx+ RKBS (70/44)

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