CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 up downs

8 slam ball deadlifts

8 slam ball strict press

10 plank rotations

10 bootstrappers

*Athlete choice.

Workout

Metcon (No Measure)

EMOM x 20 MINUTES*

MIN 1 – :40 Max Slam Balls (30/20)(20/10)

MIN 2 – :40 Max wall sit

MIN 3 – :40 Plank Hold (Plate on Back Optional)

MIN 4 – :40 burpees

Min 5- Rest

(No Measure)

KG DB: (15/9)|(9/7)

Cool Down

ROMWOD