CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

7 Lunge + Lunge + Air Squat

8 Alt. Groiners

9 Up-Downs

10 Barbell RDL

Strength

Deadlift (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

7/7 Back Rack Reverse Lunges (135/95)|(95/65)

10 Box Jumps w/ Step-Down (30/24)

20 Plate Ground to Overhead (45/35)|(35/25)

:30 Plate Gun Hold

(Score is Rounds + Reps)

BB KG: (60/42.5)|(42.5/30)