CrossFit VU – CrossFit
Coaches will lead some dynamic mobility for the WOD.
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.