CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Into…

Halo

Into…

2 Sets

5/5 groiners

5 bootstrappers

5 BB Goodmornings

Strength

Back Squat (1×1+)

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

2 ROUNDS*

12-9-6

Overhead Squats** (115/75)(95/65)

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run

13 min cap

(Score is Time)
RX+

135/95

Scaled

Less weight

200m run