Announcements

February Events:

-Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event)

CrossFit VU – CrossFit

Warm Up

4 Rounds

100m Run

R1 – 15 DB RDLs

R2 – 5 Burpees

R3 – 20 Alternating Lunges

R4 – 5 Burpees

Metcon (AMRAP – Rounds and Reps)

5x AMRAP 2 / 2:00 Rest

21 Front Rack DB Lunge Steps (50/35)

15 DB Deadlift 50/35s

9 Lateral Burpees Over DBs
RX+

21 FR Lunge Steps

21 DB DL

21 Lateral Burpees over DB

Scaled/Masters

12 KB Goblet Lunges

9 KB Sumo Deadlift

6 Burpees

Strength

Deadlift (Every 2:30 for 10:00
5 Reps)

All sets should be at a ‘working weight’