Friday Functional BodyBuilding

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up (No Measure)

7min General warm up/stretch

8-10mins Skills warm up for T2B

8mins Warm up to build to Deadlift weight

Metcon (5 Rounds for reps)

25min EMOM

30s work/30s rest

5min EMOM 30s w/30s r

-T2B or HLRs

5min EMOM 30s w/30s r

-KBS 53/35# or less

5min EMOM 30s w/30s r

-WBS 20/14#

5min EMOM 30s w/30s r

-Clean grip no hook Deadlifts 185/125#

5min EMOM 30s w/30s r

-AAB Cals

**complete 5mins of work in each station before moving on to next movement.
Score is total reps per movement*


KBS 70/53/44#

WBS 30/20#

Deadlifts 225/155#

scaled can do less weight as needed. You may even shorten the time to 20/40s work/rest ratio.

Previous PostNext Post