WOD

CrossFit VU – CrossFit

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Warm-up

Coaches will lead a warm-up. It would be a good idea to foam roll and TP with LAX ball.

A: Metcon (Time)

Four sets of:

Deadlifts x 6 reps (build up in weight every set)

Rest 30 seconds

Half Kneeling Single-Arm Dumbbell Press x 8 reps each

Rest 30 seconds

100-Meter Farmers Carry w/DB or KB

Rest 30 seconds
Don’t rush through movements but stay moving. Comment with weight used.

B: Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees

3 Russian Kettlebell Swings (53/35)

6 Burpees

6 RKBS

9 Burpees

9 RKBS

12 Burpees

12 RKBS

and so on…
Rx+

RKBS @ 70/44

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