CrossFit VU – CrossFit

Warm up

200m run

into

2 rounds

25′ burpee broad jump

50 SU

10 kip swings

Metcon (AMRAP – Reps)

2 sets

AMRAP 7

rest 2 min b/t sets

400m run

30 KB Swings (53/35)

90 DU

Max BMU in time remaining
Scaled/Masters

200-400m run

20 KBS (any weight)

90 SU

Max strict pull up/banded

Strength

Paused Front Squat (EMOM x 10
1 rep w/ 2 sec pause)

Start around 70-75%