CrossFit VU – CrossFit
Warm up
3 Rounds
1 Wall Walk + 10s Hold
10 Air Squats
:20 Bike increase effort each round
Metcon (AMRAP – Reps)
4 Rounds
2:30 on / 2:30 off
25/18 Calorie Bike (or other Machine)
Max Wall Balls 20/14
Rx+
30/20
Scaled/Masters
20/16 Cal Bike
Max Wall Balls (any weight)
Strength
You can work on split or push jerk, choose 1
Practice cycling the 4s and 3s w/ no pause between reps