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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Metcon (Time)

Partner WOD!

For Time:

600 Meter Sled Push/Pull (each team member must be pushing or pulling) Sled weight is TBD…

50 x Toe 2 Bar (1 other team member must hang from PU Bar while others do the reps)

50 x Burpees over your partner (1 partner is in the plank position while other is doing burpees and jumping over the midsection)

50 x RKBS (53/35) (while other team members are doing a wall sit)

50 calorie row for each team member (you can break up if needed but each member needs to do 50 cals. )

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