CrossFit VU – CrossFit Metcon (Time) For time Teams of 2 Partner 1 200m run Partner 2 8 rounds 20 DB Front Squats (35/20) 10 pull ups *when partner 1 returns from the run..pick up where they left off 25 min capRX+ 50/35 10 rounds 2 Rope Climbs Scaled/Masters 200m run 6-8 rounds RRRead more

CrossFit VU – CrossFit Metcon (Time) For time Teams of 4 Partner 1 & 2- 400m Sled Push Partner 3 & 4- AMRAP 100 ft Sandbag/ D Ball Carry 15 push upsRead more

CrossFit VU – CrossFit Warm up 8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Glute Bridge Banded High Pull Barbell Prep Strength Power Snatch (Every 1:30 x 7 2 Pause Power Snatch*1 sec pause at knee) Building Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 4 4 Hang Power Snatch (95/65) 6 Box Jump Over (24/20) 8 TTB Rest 2:00 between sets *pick up where you left offRX+ 115/85 Scaled/Masters 75/55 Step Overs HKRRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 5 4 DBL DB Hang Snatch (35/20) 6 Box Jump Over 8 TTB Rest 3:00 between setsRX+ 50/35Read more

CrossFit VU – CrossFit Warm up 10-8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Banded Glute Bridge Banded High Pull Review Movements Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 5 4 DBL DB Hang Snatch (35/20) 6 Box Jump Over 8 TTB Rest 3:00 between sets *pick up where you left offRX+ 50/35 Scaled/Masters 25/20 Step Overs HKRRead more