Friday

19
Aug

Friday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Halo

Into…

2 ROUNDS

8 groiners

8 Russian KB Swings

8 KB Goblet Squats

8 Scap Pull-Ups

8 Kip Swings

Strength

Back Squat (1×5 @ 60%)

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 8 of 9

(Score is Weight)

Workout

Metcon (Time)

7 ROUNDS FOR TIME

10 KB Goblet Squats (53/35)(35/26)

5 Bar Muscle-Ups

(Score is Time)

BMU Option 1: 5 Jumping BMU

BMU Option 2: 5 burpee Pull-Ups or C2B Pull-Ups

13 min cap
RX +

70/53

Scaled

Less weight

Fewer rounds

RR