WOD

CrossFit VU – CrossFit

Weightlifting

You have 20-25 minutes to alternate sets of Back Squats and Bent Over Rows.

A1: Back Squat (4 x 6)

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

A2: Single Arm DB/KB Bent Over Row (4 x 6)

Warm up to a heavy 6 rep load and use that weight for all 4 sets.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

25 Wall Balls (20/14)

15 Burpees

10 Push-Ups
Rx+

WBS (30/20)

HSPU

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