WOD

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 20 Min 1&2- 300m run Min 3- 3 rope climbs Min 4- 20 air squatsRX+ 2 Legless Scaled/Masters 200m run 5 supine to stand 15 air squats Cool Down ROMWOD
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CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 18 40 sec on/ 20 sec off Min 1- Box Jump (24/20) Min 2- Rope Climb Min 3- Russian Twists w/ Slam Ball (20/10)RX+ Legless Cool Down ROMWOD
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CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM x 18 40 sec on/ 20 sec off Min 1- Box Jump (24/20) Min 2- Rope Climb Min 3- 100m runRX+ Legless Cool Down ROMWOD
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CrossFit VU – CrossFit Warm up ATYT x 10 3 rounds 5 roll to reach 10 table top rocks Barbell Prep Metcon (Time) For time 15-12-9-6-3 Power Clean 12-12-12-12-12 HSPU 15 min cap 115/85 135/95 155/105 185/125 205/145RX+ 135/95 185/125 205/145 225/155 245/175 Scaled/Masters Box HSPU or Seated DB Press Less weight Finisher Tabata Abs 20 sec on/ 10 sec off x 8
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CrossFit VU – CrossFit Metcon (Time) For time 15-12-9-6-3 Power Clean 12-12-12-12-12 HSPU 115/85 135/95 155/105 185/125 205/145RX+ 135/95 185/125 205/145 225/155 245/175
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