CrossFit VU – CrossFit

Warm-up

Row or Bike 1 min

3/3 groiners

3/3 step ups

Row or Bike 1 min

3 up downs

3 box jumps

Row or Bike 1 min

3 burpee box jump

4 DB Box Step Over

Metcon (Time)

2 min on 1 min off

Until 120/100 row cals or 100/80 bike

cals are complete

6 burpee box jump (24/20)

6 Single DB Box Step Overs (35/25)(20/15)

Max cals in time remaining

*10 round cap

*goal is to have atleast 1 min on the cardio each rd

*include rest time in score
RX+

50/35

150/120 row cals or 120/100 bike cals

Scaled

fewer cals

step ups

less weight