CrossFit VU – CrossFit Warm up 3 rounds 8 KB Deadlift 5 KB High Pull 3/3 Box Step Ups Review movements Primer 3 DBL DB HPC 5 Ab Mat Sit Ups 7 BJO Metcon (Time) AMRAP 13 7 DBL DB Hang Power Clean (35/25) 10 Ab Mat Sit Ups 12 Box Jump Overs (24/20)RX+ 50/35 30/24 Scaled/Masters 25/20 Step Overs (20) Finisher Tabata 20 sec on / 10 sec off x 8 Alt b/T movements DB Floor Press Banded Pull ApartRead more

CrossFit VU – CrossFit Strength Paused Front Squat (5 x 3 @ 70-75%) 15-20 min Metcon (Time) For time 21 Pull Up 42 DU 21 Thrusters (75/55) 15 C2B 30 DU 15 Thrusters (95/65) 9 BMU 18 DU 9 Thrusters (115/75) 13 min capRX+ 95/65 115/85 135/95 Scaled/Masters SU RR/Pull UpRead more

CrossFit VU – CrossFit Warm up AMRAP 6 5/5 Worlds Greatest 5 scap pull ups 5 kip swings 5 BB Kang Squats 5 BB Push Press Review Front Squat Strength Paused Front Squat (5 x 3 @ 70-75%) 15-20 min Metcon (Time) For time 21 Pull Up 42 DU 21 Thrusters (75/55) 15 C2B 30 DU 15 Thrusters (95/65) 9 BMU 18 DU 9 Thrusters (115/75) 13 min capRX+ 95/65 115/85 135/95 Scaled/Masters SU RR/Pull UpRead more

CrossFit VU – CrossFit Warm up AMRAP 6 5/5 Worlds Greatest 5 scap pull ups 5 kip swings 5 BB Kang Squats 5 BB Push Press Review Front Squat Strength Paused Front Squat (5 x 3 @ 70-75%) 15-20 min Metcon (Time) For time 21 Pull Up 42 DU 21 Thrusters (75/55) 15 C2B 30 DU 15 Thrusters (95/65) 9 BMU 18 DU 9 Thrusters (115/75) 14 min capRX+ 95/65 115/85 135/95 Scaled/Masters SU RR/Pull Up/C2BRead more

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 30 30 sec on / 30 sec off Station 1- Station 2- Station 3- Station 4- Station 5-Read more