CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
:30 row
25 SU or DU
5/5 Straight Leg Kicks
10 RKBS
5 kip swings
:30 Row
25 SU or DU
5/5 Toe Touches
5 KBS
5 pull ups or ring rows
Review rowing mechanics/pacing
Metcon
2k Row (Time)
Max Effort 2k Row
Baseline testing
Rest 5 min before Metcon
35 min running clock
Run 2 heats on the 2k row if big class
Metcon (Time)
3 rounds
100 DU
21 KBS (53/35)(35/26)
12 pull ups
12 min cap
RX+
70/53
C2B
Scaled
150 SU
Ring Rows
Less weight