CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

400m run

Flow stretching (6-7 min)

Set up equipment, review movemnts

Practice round…each partner

10 WB

:15 sandbag bear hug hold

10 KBS

:15 sec plank

10 cals

Partner Metcon

Metcon (Time)

Teams of 2

Part 1- 120 WB (20/14)

*partner 1 works while partner 2 does a sandbag bear hold (100/75)(75/50)

Part 2- 120 KBS (53/35)(35/26)

*partner 1 works while partner 2 holds a plank

Part 3- 120/100 cal row or 100/80 cal bike

*partner 1 works while partner 2 runs 100m

30 min cap
RX+

150 Reps/cals

70/53

Scaled

80-100 reps/cals

Less weight