CrossFit VU – CrossFit

Warm up

3 rounds

30 sec on/ 30 sec off

Bike (increasing effort)

8-10-12

air squat

jumping lunges

Metcon (Time)

3 rounds

21/15 cal bike

18 OH BB Lunge Steps (95/65)

15 Thrusters (95/65)

2:00 rest

18 min cap
Scaled/Masters

3 rounds

15 cal machine

12 DB Front Rack Lunge Steps

9 DB Thrusters

2:00 rest

Strength

Front Rack Lunge (Every 2:30 x 4 sets
10 reps (5/leg))