CrossFit VU – CrossFit Strength Banded Deadlifts (EMOM x 10 3 Banded DL @ 50-55%) Use a red or blue band Damn Diane (AMRAP – Reps) 3 rounds 15 Deadlifts (225/155) 15 HSPU10 min cap RX+ 315/225 Strict Deficit HSPU (3.5″/2″) Scaled/Masters 3 rounds 15 DL (185/125) 15 Box HSPURead more

CrossFit VU – CrossFit Metcon (Time) For time Teams of 4 Partner 1 & 2- 400m Sled Push Partner 3 & 4- AMRAP 100 ft Sandbag/ D Ball Carry 15 push upsRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 5 4 DBL DB Hang Snatch (35/20) 6 Box Jump Over 8 TTB Rest 3:00 between setsRX+ 50/35Read more

CrossFit VU – CrossFit Metcon (Time) 2 rounds 21 -15-9 Bike Cals DBL KB DL (70/53) Ab Mat Sit Ups Rest 1 min b/T rounds 15 min capScaled/Masters 35/26 Cool Down ROMWODRead more

CrossFit VU – CrossFit Strength Back Squat (5-5-3-3-1-1-1) Build to a heavy single 25 minRead more