Thursday

12
Jan

Thursday

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :20 Bootstrappers + :20 DB Deadlift

Min 2 – :20 Singles + :20 Up-Downs

Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row

Extended Warm-up

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

ROWLING*

*Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter over or under (+ or -) 100m when the monitor stops counting, they must do 1 Burpee and 6 Jumping Jacks. For example, if the athlete hit 103m, they would perform 3 Burpees and 18 Jumping Jacks. 5 Meter penalty cap.

Workout

Metcon (Time)

FOR TIME

1000/800m Row

12 DB Up-Downs (50/35)|(35/20)

65 Double Unders*

800/600m Row

12 No Push-Up Renegade Row**

55 Double Unders

500/400m Row

12 DB Up-Downs

45 Double Unders

250/200m Row

12 No Push-Up Renegade Row

35 Double Unders

*Option for “Unbroken” DU. If miss, start set over at 0.

**Row R + Row L = 1 Rep.

(Score is Time)

KG DB: (22.5/15)|(15/10)