WOD

CrossFit VU – CrossFit

**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE.”

Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

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Warm-up

Metcon

Metcon (AMRAP – Reps)

Complete the following in Teams of 2 for combined reps:

Six – 4 Minute Stations with 1 Minute of Rest Between Stations

Station 1: Tire Flips

1 Minute Rest

Station 2: Rowing (calories)

1 Minute Rest

Station 3: Rope Climbs

1 Minute Rest

Station 4: Ground to Over the Shoulder with the Rogue Atlas Stones (or Sandbags)

1 Minute Rest

Station 5: AAB (calories)

1 Minute Rest

Station 6: Farmers Carry ( F.C. Barbells)

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