CrossFit VU – CrossFit Strength Shoulder Press (1RM) 15 min Metcon (AMRAP – Reps) For max reps 3:00 shuttle run 3:00 Burpee Pull Up Rest 1:00 2:00 shuttle run 2:00 burpee pull up Rest 1:00 1:00 shuttle run 1:00 burpee pull upRead more

CrossFit VU – CrossFit Strength Deadlift (3 x 3 then…max reps at 90% top set) Part A Build to a mod/heavy set of 3 Part B Max reps at 90% top set Deadlift Optimus Prime (AMRAP – Reps) AMRAP 7 Wall Ball (20/14) *top of each minute starting at 1:00 5 Deadlifts (185/125) *score is total WBRX+ 225/155 Scaled/Masters 155/105 14/10Read more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 100 Hang Power Clean (135/95) Rest 2 min 100 Burpee Box Jumps (24/20) 22 min capRX+ 155/105 Scaled/Masters 80 HPC (115/85) 80 Burpee Box Step UpsRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 4:00 x 5 sets 400m run 16 Alt DB Snatch (50/35) Max Pull Up in time remaining Rest 2 min b/t setsRX+ 70/50 RMU Scaled/Masters 300m run 16 Alt DB Snatch (35/20) Max RRRead more

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 15 Min 1- :45 Wall Sit Min 2- 10 Box Shoot Through Min 3- 12 Rotational Ball Slams (20/10) Cool Down ROMWODRead more