CrossFit VU – CrossFit
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