CrossFit VU – CrossFit

Warm up

2 min row or Bike

then..

2 rounds

20 banded pull aparts

10 banded push up (band around elbows)

Review Bench Press

Strength

Bench Press (3RM )

12-15 min

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 12/10 Cal Row

MIN 2 — 10/7 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
If its a big class, partner up on a rower. One starts on burpees while other starts on the row

RX+

16/12 cal row

14/11 burpees

Scaled/Masters

10/8 cal row

8/6 burpees/up downs