CrossFit VU – CrossFit

Warm Up

3 Rounds

:30 on / :30 off

Row

Ring Rows

Air Squats / FS / OHS

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 16

600m Row

30 OHS 95/65

30 Pull Ups

*share reps however, one athlete works at a time

100m Row = 1 Rep
Rx+

1000m Row

40 OHS

60 Pull Ups

Scale:

600m Row

30 OHS 75/55 or Less

30 Ring Rows/Jumping Pull Ups

Strength

Front Squat (In 12:00 establish
a Heavy Single)

Aim for 3-5 heavy shots