CrossFit VU – CrossFit
Warm-up (No Measure)
7min General warm up/stretch
8-10mins Skills warm up for T2B
8mins Warm up to build to Deadlift weight
Metcon (5 Rounds for reps)
25min EMOM
30s work/30s rest
5min EMOM 30s w/30s r
-T2B or HLRs
5min EMOM 30s w/30s r
-KBS 53/35# or less
5min EMOM 30s w/30s r
-WBS 20/14#
5min EMOM 30s w/30s r
-Clean grip no hook Deadlifts 185/125#
5min EMOM 30s w/30s r
-AAB Cals
**complete 5mins of work in each station before moving on to next movement.
Score is total reps per movement*
RX+
KBS 70/53/44#
WBS 30/20#
Deadlifts 225/155#
scaled can do less weight as needed. You may even shorten the time to 20/40s work/rest ratio.