Thursday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Rowling!

Rd1 penalty: air squats

Rd 2: lunges

Rd 3: burpees

Rd 4: jumping jacks

*Goal is to land exacly on 100m

Whatever amount over or under is your reps for the penalty movement

Metcon

Metcon (No Measure)

EMOM x 20

Min 1- :45 cardio of your choice

Min 2: 150 ft KB/DB farmers carry AHAP

Min 3- :45 hollow rocks

Min 4: 8-10 strict pull

Min 5- rest
Strict Pull Options

C2B

Pull Up

Banded Pull Up

Deep Ring Row

Cool Down

Metcon (No Measure)

ROMWOD