CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 Teams of 2 100 WB (20/14) 80 Pull Ups 60 DBL DB Front Rack Lunge (35/20)(25/15) 40 HSPURX+ Solo C2B 50/35 Scaled Less weight RR HR Push UpsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 T Spine Rotations 10 prone Y raises 10 Prone T raises 10 prone A raises 5 bootstrappers Barbell Prep Strength Shoulder Press (1 x 1) 2 @ 85% 1 @ 90% 1 @ 90-92% 15 min clock Metcon Metcon (5 Rounds for time) Every 2:30 x 5 sets 7 thrusters (95/65)(75/55) 10 box jump overs (24/20) 7 hang power snatch *goal is atleast 1 min of restRX+ 135/95 Scaled Less weight Fewer reps Step oversRead more

CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 8-10 Banded Lat Pull Down 8-10 incline DB Press :30 Coppenhagen Side Plank (each side) :30 wall sit Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 SU or DU 5 BB RDL 5/5 shoulder taps 10 Glute Bridge Review Deadlift Strength Deadlift (Max reps) 5 @ 80% 3 @ 85% Max reps at 90% 20 min Metcon Metcon (Time) For time 100 DU 40 HR Push Push Ups 30 OHS (95/65)(75/55) 20 Deadlifts (185/125)(135/95) 100 DU 14 min capRX+ HSPU 115/85 225/155 Scaled 150 SU Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Whiskey 9 (Time) For Time: with a partner 800m Run the 2 Rounds of: -35 Burpee pull ups -34 Box step ups 24/20″ -69 KBS 53/35# -800m Run w/ KB 53/35#RX+ Wear a vest 20/14# Scaled 400m run Burpee RR Less weight https://wodwell.com/wod/whiskey-9/Read more