CrossFit VU – CrossFit

Warm Up

EMOM x 16

Min 1- 20 sec HS Hold

Min 3- 20 sec hard effort row or bike

Min 3- 20 sec DU or SU

Min 4- 20 sec active bar hang *odd min do kip swings

Metcon (AMRAP – Reps)

AMRAP 25

120 DU

20 Pull Ups

30 DB S2O (35/20)

20 HSPU

30 cal row or 25 cal bike

*Rd 2 C2B
RX+

C2B

rd 2 RMU/SHSPU

50/35

Scaled/Master

150 SU

20 Ring Rows

30 DB S2O (20/15)

20 HR Push Ups

30 cal row or 25 cal bike