CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3/3 cossack squats
:15 side plank each side
3/3 Samson
:15 plank
w/empty BB
3 kang squats
3 push press
3 RDL
Strength
Back Squat (1 x 3, 1 x 2, 1 x 1)
3 @ 80%
2 @ 83%
1 @ 85-88%
15-20 min
Metcon
Metcon (Time)
10 C & J (135/95)(95/65)
2 rounds of Cindy
5 C & J (155/105)(115)(85)
2 rounds of Cindy
3 C & J (185/125)(135/95)
15 min cap
Cindy
5 pull ups
10 push ups
15 air squats
RX+
C2B
155/105, 185/125, 225/155
Scaled
Less weight
Ring row