WOD

CrossFit VU – CrossFit

Warm up

Please start getting warm/loose as soon as you come in. Ride a bike, go for a quick run, foam roll, trigger point, etc…

Weightlifting

You will have 20-25 minutes to complete the RDL and Shoulder Press.

A1: RDL (5 x 5)

ROMANIAN DEADLIFT
Build to a heavy 5 reps. You should end up around 50% to 60% of your 1RM DL.

A2: Shoulder Press (5 x 5)

Build to a heavy 5. You should end up around 80% to 87% of your 1RM.

Metcon

B: Metcon (Time)

100 Calorie Bike, Row or Ski Erg for Time

15min time cap* sub 13min would be super!
Do 50 Cals if you know 100 cals is going to be too much.

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