CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Active Stretching 5-6 min

Into..

AMRAP x 8 MINUTES

*each partner completes

5 WB Front Squats

5 WB Strict Press

5/5 DB DL

10 cal row or 8 cal bike

Into..

Review WB shots/DB snatch

Partner Metcon

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 Wall Balls (20/14)|(14/10)

100 Cal Row or 70 cal bike

100 Alt DB Snatch (35/25(25/20)

60 Wall Balls

60 Cal Row or 70 cal bike

60 Alt DB snatch

(Score is Time)

If its a big class start at different movements

*22 min cap
RX+

50/35

Scaled

Less weight

60/60/60…30/30/30