Wednesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min hurdler stretch

1 min supine twist

2 rounds

100m run

5/5 slow deadbugs

5 BB RDL

5/5 step ups

20 SU

Review deadlift and build to starting weight

Metcon

Metcon (Weight)

EMOM x 25

45 sec on/15 sec off

Min 1 & 2- 300m run

Min 3- 5 Deadlifts (building)

Min 4- DU or SU

Min 5- Box Jumps (24/20)

*Build to a heavy 5-rep on the deadlift

Score is final weight on DL
RX+

400m run

30/24

Scaled

Step ups

200m run

Finisher

Metcon (No Measure)

Tabata Abs

20 sec on/10 off x 8

Coaches choice