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CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Scap Pull-Ups

3 Tempo Strict Pull-Ups (3111)

5 Empty Barbell Kang Squats

5 Tempo Back Squats (30X1)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

6 Back Squats (155/105)|(115/75)

8 Chest to Bar Pull-Ups

12/10 Cal Bike

(Score is Time)

KG BB: (70/55)|(50/35)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

20 ROUNDS FOR TIME*

6 Back Squats (155/105)|(115/75)

8 Chest to Bar Pull-Ups

*P1 performs a full round while P2 Bikes. Alternate every round.

(Score is Time)

KG BB: (70/55)|(50/35)