CrossFit VU – CrossFit Metcon (Weight) EMOM x 15 40 sec on/ 20 sec off Min 1- DB Bench Press (50/35) Min 2- Banded Plank Lateral Raise Min 3- T Bar Rows w/ towelRX+ 70/50 Scaled/Masters 35/20 Cool Down ROMWODRead more

CrossFit VU – CrossFit Metcon (Time) 4 Rounds 400m Run 500/400m Row 1.2/1.0 km Bike 30:00 CapScaled/Masters 3 roundsRead more

CrossFit VU – CrossFit Metcon (Time) For time 60 BBJO (24/20) -On the minute 3/3 DB Hang Clean and Jerk (50/35) 15 min capRX+ 70 BBJO 70/50Read more

CrossFit VU – CrossFit Strength Paused Front Squat (5 x 3 @ 70-75%) 15-20 min Metcon (Time) For time 21 Pull Up 42 DU 21 Thrusters (75/55) 15 C2B 30 DU 15 Thrusters (95/65) 9 BMU 18 DU 9 Thrusters (115/75) 13 min capRX+ 95/65 115/85 135/95 Scaled/Masters SU RR/Pull UpRead more

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 30 30 sec on / 30 sec off Station 1- Station 2- Station 3- Station 4- Station 5-Read more