CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2 Sets

10 Step Ups

8 Scap Pull Ups

6 Ring Rows

2 Sets

10 Box Jumps (24/20)

8 Kipping Swings

6 Tuck Ups

2 Sets

10 Box Jumps (30/24)

8 Kipping Knee Raises

6 Jumping Pull Ups

10:00 Max Time — From here, move into breaking down the movements in the workout!

Skill

Metcon (AMRAP – Reps)

3 SETS FOR REPS

:45 Max Toes to Bar

-Rest 2:00 b/t Sets-

(Score is Total Reps)

Workout

HOCUS POCUS (Time)

5 ROUNDS FOR TIME

13 Chest to Bar Pull-Ups

13 Burpees

13 Toes to Bar

13 Box Jumps (30/24)

*Weight Vest Optional.

(Score is Time)