CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

10 Alt. Lateral Step-Overs

10 Banded Pull Aparts

10 Scap Pull-Ups

Workout

Metcon (1 Rounds for time)

7 SETS FOR TIME

10 Box Jump Overs (24/20)

100m Run

10 Toes to Bar

100m Run

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
Scaled

Box Step Overs

HKR/Reverse Crunches

Finisher

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)

MIN 2 – 8/8 Single Arm DB Kickbacks

(Score is Weight)