CrossFit VU – CrossFit

Warm Up

500/400m row (increasing effort)

into..

2 Rounds

:30 on :30 off

Burpee Pull Ups

Metcon (Time)

5 Rounds

200/150m Row

12 Chest to Bar

12 Burpees to Target

:30 Rest

16 Min Cap
RX+

250/200

15 C2B

15 burpees to target

Scaled/Masters

200/150

10 RR

8 burpees

30 sec rest

Strength

Back Squat (Every 2:00 x 6 Sets
3 Reps)

first two sets moderate

second two moderate/heavy

last two challenging triples