CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10-9-8-7-6-5-4-3-2-1

Air Squats

Bicycle Crunches

Ring Rows

Workout

Metcon (Time)

FOR TIME

50 Sit-Ups

Immediately Into…

10 ROUNDS

10 Alt. DB Thrusters (50/35)|(35/20)*

2 Rope Climbs

Immediately Into…

50 Sit-Ups

(Score is Time)

*Athlete will press one DB overhead while the other DB stays in the Front Rack. They will then switch to the other arm on the next rep.

KG DB: (22.5/15)|(15/10)

Finisher

Warm-up (No Measure)

FOR RECOVERY

1:30 Couch Stretch (R)

1:30 Couch Stretch (L)

2:00 Olympic Wall Squat