Friday

13
Jan

Friday

CrossFit VU – CrossFit

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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