CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

Review Watts/RPM/Pacing/Set Up

EMOM x 8

40 sec on/20 sec off

Min 1- 20 sec AAB/Echo(hard effort) 20 sec mod effort

Min 2- Flow Stretching

*partner up for EMOM

Metcon

50 cal AAB/Echo (Time)

50 cal Max Effort
5 min cap

Baseline testing for next cycle

200m cooldown walk after finishing

Stay loose on rower while waiting and cheer on your group

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200m run

5 pull ups

5 push ups

5 air squats

**Add 1 rep to each movement every round
Score is rounds + reps

RX+

Wear a 20/14# vest

Scaled

Ring Rows

Plate push ups

100m run