13
Jan
Friday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Halo
Into..
100m run
10/10 deadbugs
10 cat/cow
10 scap pull ups
10 empty BB Kang Squats
Into
Back Squat prep
Strength
Back Squat (1 x 2)
15 min clock
Waves
2 x 75%
2 x 80%
2 x 83%
2 x 80%
2 x 83%
2 x 85-88%
Metcon
Metcon (Time)
21-15-9
Back Squat (155/105)(115/85)
Pull up
*200m run after each set
*Back squat from the ground
12 min cap
RX+
185/125
C2B
Scaled
Less weight
Banded PU/RR