CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

1 ROUND CHIPPER STYLE

10/8 Cal Bike

10 Groiners

10 Sit-Ups

10 Cossack Squats

10/8 Cal Bike

8 KB Deadlift

8 Air Squats

8 Russian KB Swings

Strength

Back Squat (Heavy 1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 25 Sit-Ups

MIN 3 – Max Russian KB Swing (70/53)|(53/35)

(Score is Lowest Reps of Swings)

KG KB: (32/24)|(24/16)