CrossFit VU – CrossFit

Warm up

2 rounds

200m row

20 sec dead hang

200m row

20 sec HS Hold on Wall (try wall facing)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

12/9 cal row

1 Wall Walk

*add 1 wall walk each round

rest 2 min

AMRAP 8

200m run

15 KB Swings (53/35)
Scaled/Masters

10/8 cal row

1 Wall Walk

*add 1 WW each round

100m run

15 KB Swings (any weight)

Cool Down

ROMWOD