CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 bike or row

Into…

3 ROUNDS

6/6 DB Arnold Press

10 scap pull ups

10 shoulder taps

10 Hollow Rocks

Strength

Shoulder Press (1×5 @ 60%)

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of Heavy 1-Rep

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

12 min clock

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 2:30 RUNNING CLOCK…

12 Pull Ups

8 Push Jerks (135/95)|(95/65)

Max Cal Bike or Row in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Reps)
RX+

155/105

C2B

Scaled

Less weight

RR