CrossFit VU – CrossFit

Warm up

EMOM x 9

Min 1- Row or Bike

Min 2- 10 Hollow Rocks + 10 Supermans

Min 3- 5 inch worms w/ push up

Barbell Prep

Strength

Shoulder Press (3-3-3-2-2*
End around 85-90%)

12 min clock

Metcon (Time)

For time

10-9-8-7-6-5-4-3-2-1

TTB*

*250/200m Row or 0.6/0.5km Bike after each set

18 min cap
Scaled/Masters

9-1

HKR