CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets (10:00 CAP) *light DB’s

25 SU

10 DB BOR

10 Samson

:30 SA DB Overhead Hold (switch arms halfway)

:30 plank

*Switch to DU round 3

Review movements

Workout

Metcon (Time)

5 rounds for quality

150 foot sandbag carry(athletes choice)

10 DB Philly Lunge (35/20)(25/15) *5 each side

10 Renegade Rows (35/20)(25/15) *5 each side

35 DU

(Score is Rounds + Reps)

22 min cap
RX+

50/35

Scaled

70 SU

Less weight

Cool Down

ROMWOD