CrossFit VU – CrossFit
Warm Up
200m Run
then
3 Rounds
3 Pull Ups or RR
6 Push Ups
9 Squats
Metcon (AMRAP – Rounds and Reps)
Murph Prep
AMRAP 7
200m run
10 pull ups
-rest 3-
AMRAP 7
200m run
15 push ups
-rest 3-
AMRAP 7
200m run
25 air squats
100m= 1 rep
RX+
Strict pull ups
20/14lb vest
Scaled/Masters
100m run
RR or banded pull ups
Push ups to plate