CrossFit VU – CrossFit

Warm up

1 min row or Bike

3/3 squat reach ups

5 supermans

1 min row or Bike

3/3 lunge w/ twist

5/5 PVC Around the World

1 min Row or Bike

5 BTN Sotts Press w/ PVC

5/5 SL RDL (bodyweight)

Barbell Prep

Metcon (Time)

For time

50/40 cal row or 40/32 cal bike

30 OHS (95/65)

40/30 cal row or 32/24 cal bike

20 HPC (135/95)

30/20 cal row or 24/16 cal bike

10 Front Squat (185/125)

18 min cap
RX+

115/85

185/125

225/155

Scaled/Masters

75/55

95/65

115/85