CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min banded hamstring

:30 downdog

Line Drills (7-8 min)

2 rounds

:30 row or bike

100m run

Metcon

Metcon (Calories)

Every 5 min x 5 sets

Set 1

800m run (4:30 cap)

Max cals on bike/row

-Rest 1 min-

Set 2

600m run (4 min cap)

Max cal row/bike

-Rest 1 min-

Set 3

400m run

Max cal row/bike

-rest 1 min-

Set 4

200m run

Max cal row/bike

-Rest 1 min-

Set 5

100m run

Max cal bike or row
Score is total calories in the row or bike