CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Bike or Row (EZ → Mod → Hard)

MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L

Into…

2 SETS

:15 ON/ :15 OFF

MOVT 1 – Hollow Hold

MOVT 2 – Close Grip Active Bar Hang

MOVT 3 – Ring Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25/20 Cal Bike or 30/25 cal row

8 Pull Ups

100m Single KB Suitcase Carry (53/35)|(35/26)

8 Pull Ups

20 KB Hollow Flutter Kicks*

*L/R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)
RX +

70/53

C2B

Scaled

Banded Pull Ups

Ring Rows

Less weight