CrossFit VU – CrossFit

Warm Up

3 Rounds

:20 on / :20 off

Hollow Rocks

Jumping Squats

Scap Pull Ups / Dead Hang

Metcon (6 Rounds for time)

Every 3:00 for 18:00

12 Toes to Bar

10 DBL DB Front Squat (50/35)

8 Pull Ups
RX+

10 Burpee TTB

DBL KB (53/35)

10 Strict Pull Ups

Scaled/Masters

Every 3:00 for 18:00

10 Hanging Knee Raises

10 Goblet Squats

10 Ring Rows

Strength

Front Squat (Heavy Single )

12 min clock