CrossFit VU – CrossFit

Warm Up

3 Rounds

20 Plate Hops

10 Plate Squats

10 Plate Ground To Overhead

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

50 DU

10 Front Squat (185/125)

50 DU

5 Wall Walks
Scaled/Masters

50 Single Unders / 25 Double unders

10 DB Goblet Squats (any weight)

50 Single Unders / 25 Double unders

10 Hand Release Push Ups

Strength

Back Squat (Every 3:00 for 4 sets
3 Heavy Reps
-These should all be heavy working sets. Going every 3:00 you will have more time than usual to recover so keep them)