CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min puppy dog

1 min half saddle

2 rounds

1 min cardio

5/5 step ups

5 kip swings

5 up downs

1 round

:30 cardio

5 DB Box Step Overs

5 pull ups

5 burpees

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpees

Single DB Box Step Overs (35/20)(25/15)

Pull Ups

*12/10 cal row or 10/8 cal bike after each full round

30 min cap
RX+

15/12 or 12/10 cals

50/35

C2B

Scaled

Less weight

Fewer cals

Ring Rows