CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Agility Ladder Drill (7-8 min)

Run 200m

10/10 leg sweeps

5/5 open/close the gate

3 pull ups

5 push ups

10 air squats

Metcon

Metcon (Time)

For time

1 mile run

50 pull ups

100 push ups

150 air squats

*partition however

30 min cap
RX+

Wear a 20/14# vest

Scaled

Ring Rows

30-75-125 rep scheme