CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
1 min row or bike (easy)
3/3 step ups
5 RDL
:45 sec row or bike (mod)
3 Box Jumps
5 DL
:30 row or bike (hard)
3/3 groiners
5 Back Squat (3311)
Stand up rowers and move barbells to rack
Strength
Back Squat (3 x 3)
Tempo 3311
Slightly heavier than last week (63-68%)
Last prep week before next cycle
15 min clock
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
30/20 cal bike
15 min cap
Scaled
Less weight
Step ups