CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike or Row @ Mod Pace

10 Plank to Pike

10 Banded Pull Aparts

10 Step-Ups

Into…

AMRAP x 5 MINUTES

:30 Bike or Row @ Hard Pace

10 Banded Strict Press

10 Box Jumps

10 Ring Rows

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES*

MIN 1 – 12/10 Cal Bike or 15/12 cal row

MIN 2 – Max Strict Pull-Ups/Max Push-Ups

MIN 3 – Max Burpee Box Jump Overs (24/20)

MIN 4 – REST

*Alternate between pull ups and push ups

*Stop at the 50 sec mark

(Score is Reps)
RX+

15/12 or 20/15

Strict C2B

Scaled

Fewer cals

Banded PU

Step overs