CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
10 Narrow Stance Squats
10 Wide Stance Squats
5/5 SA Ring Rows
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)
MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow
(No Measure)
Workout
Metcon (Time)
FOR TIME
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs
*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
(Score is Time)
KG DB: (22.5/15)|(15/9)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs
*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)