CrossFit VU – CrossFit

Warm Up

2:00 Slow Row

then

3 Rounds

5 bootstrappers

:15 HS Hold w/ negative to finish

Metcon (AMRAP – Reps)

EMOM 15

:40 on :20 off

1. Calorie Row

2. Sandbag/Dball Squats (100/80) *on the shoulder or bear hug

3. Strict Handstand Push Ups

*LOWEST rep count is your score
Rx+

150/100

Deficit HSPU (4/3″) *45/35#plate

Scale/Masters:

EMOM 15

:40 on :20 off

1. Calorie Row

2. Sandbag/dball squats (any weight)

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