CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time Buy in: 120 WB (20/14) 3 rounds 20 DL (225/155) 10 Pull Ups into.. 3 Rounds 20 S2O (135/95) 10 Pull Ups Cash Out: 120/100 cal bike 30 min capRX+ 275/185 155/105 C2BRead more

CrossFit VU – CrossFit Warm Up Line Drills 2 rounds 5 scap push ups :30 active bar hang :30 table top hold Metcon (Time) 7 rounds 10 DB Bench (35/25) 100 ft DB Farmers Carry 200m run 25 min capRX+ 50/35 8 rounds Scaled/Masters 7 rounds 7 DB Bench 50’ Farmers Carry 100m runRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 3 min x 5 rounds rest 1 min between 25/20 cal row 15 KBS (53/35) Max TTB in time remainingRX+ 70/53 Scaled/Masters 20/15 cal row 12 KBS Max HKR Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 5/5 bird dogs 5 cat cow 5 jumping air squats 5/5 curtsy lunges Barbell Prep Strength Front Squat (5RM….from the floor ) 20 min clock Big Bang (Time) For time 50 Power Clean (165/115)10 min cap RX+ 205/145 Scaled/Masters 30 Power Clean (135/95) Stimulus 6-7 reps per minute (mod/heavy) Target: 7-8 minRead more

CrossFit VU – CrossFit Warm Up 4 rounds 100m run 3 inchworms 5 hollow rocks 5 supermans 5 up downs 3/3 box step ups Review Wall Walk Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 5 wall walks 12 BJOScaled/Masters 200-300m run 3 wall walks/half wall walks 6 box step oversRead more