CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills 6-7 min

200m run

250/200m row or 12/10 cal bike

3 burpees over erg

4 sandbag over shoulder

6 ab mat sit ups

15 SU/DU

Metcon

Metcon (AMRAP – Reps)

Every 6 min x 4 rounds

Rest 2 min b/t rounds

Rd 1

800m run

Max Sandbag Over Shoulder (100/75)(75/50) in time remaining

Rd 2

1000/800m Row

Max Burpees Over Erg in time remaining

Rd 3

70/50 cal Bike

Max Ab Mat Sit Ups in time remaining

Rd 4

800m run

Max DU in time remaining

*Goal is to have atleast 1 min for max reps part
RX+

TTB

150/100

Scaled

400-600m run

SU