WOD

CrossFit VU – CrossFit

Weightlifting

A1: Front Squat (4 x 8)

Warm up to 65 – 70% of your 1RM Front Squat and hit all 4 sets at that weight.

A2: Single Arm DB/KB Bent Over Row (4 x 8 each)

build up to a moderately heavy set of 8

Metcon

B: Metcon (AMRAP – Rounds and Reps)

8 Minute Gymnastics AMRAP

5 – Pull-ups

10 – T2B

5 – Handstand Push-ups

10 – Hollow Rocks
Rx+

5 – Bar Muscle Ups

10 – T2B

20 ft. – Handstand Walk

10 – Hollow Rocks

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