CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Row

10 PVC Pass Thru

10 Around the World

5/5 Banded Strict Press

10 banded pull aparts

Into

W empty barbell

5 strict press

5 push press

5 Sumo Deadlift

5 Sumo Deadlift High Pull

Workout

Metcon (Time)

2 ROUNDS FOR TIME*

800/600m Row or 40/30 cal bike

Into…

15-12-9

Shoulder to Overhead (95/65)|(75/55)

Sumo Deadlift High-Pull

Sit-Ups

*Workout is 2 full rounds of all the work

(Score is Time)

KG BB: (42.5/30)|(30/20)
RX +

1000/800m row or 50/40 cal bike

115/85

Scaled

Less weight

1 round

Metcon (Time)

2 ROUNDS FOR TIME*

800/600m Row or 40/30 cal bike

Into…

15-12-9

Shoulder to Overhead (95/65)|(75/55)

Sumo Deadlift High-Pull

Sit-Ups

*Workout is 2 full rounds of all the work

(Score is Time)

KG BB: (42.5/30)|(30/20)
RX +

1000/800m row or 50/40 cal bike

115/85

Scaled

Less weight

1 round