CrossFit VU – CrossFit

Warm up

100m row

20 air squats

10 BB Strict Press

100m row

10 BB Front Squats

10 BB Push Press

100m row

10 BB Thrusters

Metcon (Weight)

EMOM x 24

Teams of 2

200/180m row

Heavy Thrustesr*

Sets 1-4: 3 reps

Sets 5-8: 2 reps

Sets 9-12: 1 rep

Score is total weight for final single
Scaled/Masters

180/150m row

Thruster (1RM)

Finisher

EMOM x 6

3-8 strict pull ups

AMRAP push ups