CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

50’ Bear Crawl

10 Tuck-Jumps

5 Tempo Push-Ups (32X0)*

100m Run

*Active hold in the bottom of the Push-Up, do not come to a resting position.

Strength

Bench Press (6-4-4-2)

6-4-4-2

Bench Press

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

8 Box Jumps (24/20) then Max Burpees to Target* in Remaining Time…

*Target is 6″ above standing reach.

(Score is Reps)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

E2MOM x 20 MINUTES

20 Alt. Box Jumps (24/20)*

Max Alt. Burpees to Plate in Remaining Time…

*P1 does one Box Jump, P2 completes the next all the way to 20. For the Burpees, P1 does one, P2 completes the next for Max Reps.

(Score is Reps)