CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

ON 7:00 RUNNING CLOCK…

100m Run

10Jumping Air Squats

15 Glute Bridge-Ups

100m Run

5 DBL DB DL

50 Single or Double Unders

100m Run

5 DBL DB DL

10 DB Hang Clean

Workout

Metcon (Time)

WORKOUT

FOR TIME

400m Run

Immediately Into…

4 ROUNDS

15 DB Hang Power Clean (35/25)|(25/20)

50 Double Unders

Immediately Into…

400m Run

(Score is Time)

KG DB: (22.5/15)|(15/9)
RX +

50/35

Scaled

Single Unders

If its raining do 500m row or 1200m bike

Metcon (No Measure)

Open Gym!

40 min running clock

If you are not doing the metcon work on your skills

Cool Down

ROMWOD