26
Oct
Wednesday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5
5 scap pull ups
7 barbell good mornings
10 deadbugs (5/5)
:30 OH Plate Hold
Strength
Metcon (No Measure)
EMOM x 12
Min 1- 6 RDL (3111) (moderate)
Min 2- 6/6 Half Kneeling DB Strict Press (35/20)(25/15)
Min 3- 3-5 strict pull
*Strict pull options
-Strict Pull Up
-Strict C2B
-Banded Strict PU or C2B
-Pull Up Negative
-Deep Ring Row
Metcon
Metcon (Time)
For time
21-15-9
DL (135/95)(95/65)
Pull Ups
Into..
12-9-6
S2O
C2B
*15 min cap
RX+
C2B first section
BMU second section
155/105
Scaled
RR
Banded Pull Ups
Less weight