CrossFit VU – CrossFit

Warm Up

3 Rounds

100m Run

12 Lateral Box S-Leg Step Ups (6/leg)

12 Empty Bar RDLs

Metcon 1

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

400m Run

5-10-15… etc

S-DB Box Step Ups 24/20″ (50/35)

Deadlifts 225/155
RX+

275/185

70/50

Scaled/Masters

AMRAP 20

200m Run

5-10-15…

Box Step Ups

5-10-15…

KB Sumo Deadlifts (any weight)

Metcon 2

Metcon (3 Rounds for calories)

3 x AMRAP 1 / 2:00 Rest

Max Bike Calories