CrossFit VU – CrossFit

Warm up

EMOM x 6

Min 1- Bike

Min 2- 5 bootstrappers + 5/5 shoulder taps + 5 hollow rocks

Barbell Prep

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 TTB

3 Push Ups

3 Front Squats (155/105)

6..9..12..15..ect.
RX+

185/125

Scaled/Masters

AMRAP 12

3..6..9..12 ect

3 sit ups

3 push ups

3 Goblet Squats (any weight)

Strength

Back Squat (10-10-10-10)

15 min clock

Set 1 & 2- moderate

Set 3 – heavy

Set 4- Go for the PR