CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

8 Scap Pull-Ups

6 Alternating Cossack Squats

4 BB Sumo Good Morning

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – TNG Sumo Deadlifts*

MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 – 8 Reps

MIN 3 – 6 Reps

MIN 5 – 4 Reps

MIN 7 – 4 Reps

MIN 9 – 4 Reps

*Building from Light to Moderate-Heavy.

(No Measure)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

Immediately into…

10-15-20

Chest to Bar Pull-Ups

Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into…

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

(Score is Time)

KG BB: (50/35)|(35/25)