CrossFit VU – CrossFit

Warm up

3:00 bike or row

then

2 rounds

5/5 groiners

5 inch worms + push up

Metcon (AMRAP – Reps)

4 rounds

2:00 on/ 2:00 off

20/15 cal bike or 25/20 cal row

Max lateral BBJO (24/20)

*only use row if class is too big, otherwise partner up
Scaled/Masters

2:00 on/2:00 off

15/12 cal bike

max lateral burpee box step over (20)

Strength (Weight)

Every 3:00 x 4 Sets

150’ D-Ball or Sandbag Carry (AHAP)