CrossFit VU – CrossFit

WOD 22 RX (AMRAP – Reps)

22min AMRAP w/ Partner

-22 Syncro Burpees

-22 T2B

-22 Cal AAB/Row

-22 Syncro KBS 53#/35#

-22 Lateral Burpees

-22 Power Cleans 135#/95#

-22 Syncro Abmat situps

-22 Front squats 135#/95#

-22 Cal AAB/Row

-22 Syncro Reverse Lunges

-22 Push ups

-22 Cal Row/AAB

-22 Syncro ALT DB/KB Snatches 50#/35#

-22 R DB/KB Push Press 50/35#

-22 L DB/KB Push Press 50/35#

-22 Syncro Air Squats

-22 C2B/Pull ups

-22 WBS 30#/20#

-22 Syncro Slam Balls 30#/20#

-22 Back squats 135#/95#

-22 Push Jerks 135#/95#

-22 Syncro Burpees

@min 22 we will take a moment of silence for the ones we have lost.

WOD 22 Scaled (AMRAP – Reps)

22min AMRAP w/ Partner

-22 Syncro Burpees

-22 HLR/Rev crunch

-22 Cal AAB/Row

-22 Syncro KBS 44/35/24#

-22 Lateral Burpees

-22 Power Cleans 95/65# or less

-22 Syncro Abmat situps

-22 Front squats 95/65# or less

-22 Cal AAB/Row

-22 Syncro Reverse Lunges

-22 Push ups scale as needed

-22 Cal Row/AAB

-22 Syncro ALT DB/KB Snatches 35#/20#

-22 R DB/KB Push Press 35#/20# or less

-22 L DB/KB Push Press 35#/20# or less

-22 Syncro Air Squats

-22 Pull ups/DB BORs

-22 WBS 20#/14# or less

-22 Syncro Slam Balls 20#/10#

-22 Back squats 95#/65# or less

-22 Push Jerks 95#/65# or less

-22 Syncro Burpees

@min 22 we will take a moment of silence for the ones we have lost.