CrossFit VU – CrossFit

Warm Up

3:00 Slow Row

then

3 Rounds

10 Lateral Hops Over Rower

:15 HS Hold w/ negative to finish

Metcon (AMRAP – Reps)

EMOM 15

:40 on :20 off

1. Calorie Row

2. Box Jump Overs 24/20″

3. Strict Handstand Push Ups

*LOWEST rep count is your score
Rx+

Deficit HSPU (4/3″) *45/35#plate

Scale/Masters:

EMOM 15

:40 on :20 off

1. Calorie Row

2. Box Jump (or step) Overs 20″

3. Push Ups/Kipping HSPU

Strength

Push Press (Every :90 for 12:00
4-4-3-3-2-2-1-1)

Start light build to heavy single