WOD

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Closed Saturday, July 14th for Blue Angel Weekend. Here is a travel WOD to do if you are needing to get your fix.

17min AMRAP
20 sit ups
15 push ups
20 Jump squats

CrossFit VU – CrossFit

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Warm-up

Metcon

Metcon (AMRAP – Reps)

Every 90 seconds, for 30 minutes (5 sets of each): Alternate through each station.

Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry (you choose your weight)

Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing

Station 3 – 15 Burpee Box Jump Overs (24″/20″)

Station 4 – 200 Meter Run
For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.

Metcon (AMRAP – Reps)

Intermediate/Beginner Version

Every 90 seconds, for 30 minutes (5 sets of each): Alternate through each station.

Station 1 – 16 Walking Lunges with DB/KB Farmer’s Carry

Station 2 – 10/7 Calories of Assault Bike or 200/175 Meters of Rowing

Station 3 – 15 Burpees

Station 4 – 100 Meter Run

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