Wednesday

CrossFit VU – CrossFit

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Warm up

Warm-up (No Measure)

3 rounds

:30 row or bike (increase pace each round)

20 shoulder taps

10 tuck ups

8 scap pull ups (switch to pull ups/RR last round)

5 up downs (switch to burpees last round)

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

21/15 cal row or 15/12 cal bike

21 burpees

21 pull ups/ RR

-Rest 4-

AMRAP 4

15/12 cal row or 12/9 cal bike

15 burpees

15 TTB/ HKR

-Rest 4-

AMRAP 4

12/10 cal row or 10/7 cal bike

10 burpees

10 pull ups/ RR
RX +

27 reps & C2B on first AMRAP

21 reps second AMRAP

15 reps third AMRAP

*Goal is to get back to the row on each AMRAP. Adjust reps as needed

Finisher

Metcon (No Measure)

Tabata Abs

8 rounds

20 sec on 10 sec off

Coaches choice