CrossFit VU – CrossFit

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Metcon (5 Rounds for reps)

4-5min Rds

-WBS 20/14#

-DB Devils Press 50/35#

-Box Jumps 24/20″

-KBS 53/35#

-Row/AAB Cals

rest 1min

work for 40-50s ea rd then leave time to rotate and write score down for ea movement. final score will be total reps PER movement.

-WBS 14/10#

-DB Devils press 35/20# or less

-Box jumps 20″ or less

-KBS 35/24# or less

newer athletes do 3 rds of this workout instead of 4.

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