CrossFit VU – CrossFit

Strength

Warm up

AMRAP 7

8/6 cal row or 6/4 cal bike

3/3 lateral box step ups

3/3 toy soldiers

:15 hollow body flutter kicks

Barbell Prep

Back Rack Lunge (5 sets
10 Alt Reverse Lunges (*5 each leg)

15 min clock )

Build to a Moderate load

How to bail:

Metcon (Time)

For time

21-15-9

Row cals

Box Jump (24/20)

Pistols

*Bike cals 18-12-8

11 min cap
Scaled/Masters

Shrimp squat/pistol to box

Box step ups