CrossFit VU – CrossFit

Warm Up

AMRAP 7

10 banded good morning

5 scap pull ups

5 kip swings

10 mountain climbers

100m run

Review movements

Primer

5 DBL DB DL

5 Pull Up/RR

25 DU/SU

5 TTB/HKR

5 DBL DB DL

Metcon (Time)

For Time

400m Run

30 DBL DB DL (50/35)

30 Pull Up

150 DU

30 TTB

30 DBL DB DL

400m Run

18 min cap
RX+

DL 70/50

40 C2B

40 TTB

Scale/Masters:

300m Run

30 dbl DB DL (35/25)

30 Ring Rows

150 SU

30 HKR

30 dbl DB DL

300m Run