Saturday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

10 Air Squats

10 Step ups

5/5 SA Ring Rows

Skill

Metcon (No Measure)

8-10 min

Practice Rope Climbs

*Warm up DB FS/Push Press while waiting to practice rope climbs

(No Measure)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

40 DB Front Squats (35/25)(25/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 DB Push Press

4 Rope Climbs

** P1 works while P2 rests. Alternate on the Rope Climbs.

Rope Climb Options

*Single Arm Ring Rows/Supine to Stand/Strict Pull Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)
RX +

50/35