CrossFit VU – CrossFit

Warm Up

EMOM x 12

30 sec on/ 30 sec off

Min 1- Row or Bike

Min 2- Up Downs

Min 3- Seated vertical jump

Min 4- Active Bar Hang

Metcon (Time)

For time:

1000/800m Row

40 Box Jump Overs (24/20)

20 BMU

40 Box Jump Overs

1000/800m Row

25 min cap
RX+

RMU

Scaled/Masters

800/600m row

30 Box Step Overs

20 burpee pull up

30 box step over

800/600m row