CrossFit VU – CrossFit

Warm up

4 Rounds

:30 on :30 off

Row for Calories – increase effort each round then

2 Rounds

:15 Dead Hang

:30 Plank Hold

Metcon (Time)

50-40-30-20-10

Calorie Row

25-20-15-10-5

Alternating Lunge

10-8-6-4-2

Strict Pull Ups

22 Min Cap
Scaled/Masters

40-30-20-10-5

Calorie Row

20-16-12-8-2

Alt Lunge

10-8-6-4-2

Strict Pull (any kind)

Cool Down

ROMWOD