CrossFit VU – CrossFit Metcon (Time) 4 rounds 100m DBL KB Farmers Carry (53/35) 200m run 16 min capRX+ 70/53 Ring Dips Scaled/Masters 35/26 Banded Dips Cool Down ROMWODRead more

CrossFit VU – CrossFit Metcon (Time) 4 rounds 200ft DBL KB Farmers Carry (53/35) 200m run 14 min capRX+ 70/53 Ring Dips Scaled/Masters 35/26 Banded Dips Cool Down ROMWODRead more

CrossFit VU – CrossFit Metcon (Time) 4 rounds 200ft DBL KB Farmers Carry (53/35) 200m run 13 min capRX+ 70/53 300m run Scaled/Masters 35/26 Banded Dips Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm up 1 min row or Bike 3/3 squat reach ups 5 supermans 1 min row or Bike 3/3 lunge w/ twist 5/5 PVC Around the World 1 min Row or Bike 5 BTN Sotts Press w/ PVC 5/5 SL RDL (bodyweight) Barbell Prep Metcon (Time) For time 50/40 cal row 30 OHS (95/65) 40/30 cal row 20 HPC (135/95) 30/20 cal row 10 Front Squat (185/125) 20 min capRX+ 115/85 185/125 225/155 Scaled/Masters 75/55 95/65 115/85Read more

CrossFit VU – CrossFit Warm up 1 min row or Bike 3/3 squat reach ups 5 supermans 1 min row or Bike 3/3 lunge w/ twist 5/5 PVC Around the World 1 min Row or Bike 5 BTN Sotts Press w/ PVC 5/5 SL RDL (bodyweight) Barbell Prep Metcon (Time) For time 50/40 cal row or 40/32 cal bike 30 OHS (95/65) 40/30 cal row or 32/24 cal bike 20 HPC (135/95) 30/20 cal row or 24/16 cal bike 10 Front Squat (185/125) 18 min capRX+ 115/85 185/125 225/155 Scaled/Masters 75/55 95/65 115/85Read more