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Closed Monday Sept 6th in observance of Labor day.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

400m run

Into..

:30 pigeon stretch L/R

:30 lizard stretch L/R

Into…

Halo

Into..

1 ROUND…

5 Tempo Back Squat (32X1)

Strength

Back Squat ( Heavy 1-Rep)

ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 9 of 9

(Score is Weight)

Cool Down

Foam Roll Quads/Glutes/Hamstrings

Workout

Metcon (Time)

**Optional after class

4 ROUNDS FOR TIME

200m run

20 Wall Balls (20/14)|(14/10)

(Score is Time)

12 min cap
RX+

5 rounds

Scaled

Fewer cals

10-15 WB