CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Alt Shoulder Taps
5 Knee Push-Ups
10 Up Downs
10 See-Saw Bent Over Row
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Rope Climb Practice
(No Measure)
*Split up into 2 groups if big class. One group start on ropes while the other continues active stretching & practicing renegade rows
Workout
Metcon (Time)
FOR TIME
200m DB Carry (35/25)|(25/15)*
15 Burpees
4 Rope Climbs
40 Jumping Lunges
2 Rope Climbs
20 Renegade Rows
2 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
15 Burpees
200m DB Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.
(Score is Time)
KG DB: (22.5/15)|(15/9)
*If its a big class do a 1 min stagger start with 2 groups. Take turns on the rope.
*22 min cap
RX+
50/35
Scaled
100m DB carry
Less weight
8-10 burpees
20-30 regular lunges
Rope Climb Options:
8/8 SA Ring Rows/ 4 Supine to Stand/Jump + Pull Knees to Chest