WOD

CrossFit VU – CrossFit

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Warm-up

Coaches will lead some dynamic mobility for the WOD.

ESD

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
Your 1 Mile time needs to be under 9 minutes for todays WOD.

Scale to an 800 Meter run if need be.

5 Minute Rest Period starting when last person finishes.

B: 1000m Row (Time)

Max Effort 1000m Row
2 x 1000 meter row

Rest at least 3:30 minutes before next row.

Post your BEST TIME

C: 400m Run (Time)

Max Effort 400m Run
3 x 400 meter runs

1:30 rest between each run.

Post your BEST TIME.

D: Metcon (4 Rounds for calories)

4 Rounds of 30 seconds on the AAB for MAX Calories.
Record each round of cals.

Rest at least 2 minutes before next round.

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