Monday

16
Jan

Monday

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 SETS

100m Run

8 Up-Downs

8 Scap Pull-Ups

5 Kip Swings

5 Lunge + Lunge + Air Squat

Into..

Barbell Prep for thruster

Strength

Thruster (3-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

100m Run

3 Thrusters (95/65)*(75/55)

3 Burpee Bar Muscle-Ups

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.

(Score is Rounds + Reps)

BMU Option 1: Burpee Pull Up/C2B

BMU Option 2: Burpee Ring Row
RX+

135/95

Scaled

Less weight