CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 7 12/10 cal row 4..8..12..16 HSPU SA KB/DB OH Lunge (35/25) Rest 5 min AMRAP 7 10/8 cal bike 4..8..12..16 Pull Ups Alt DB Snatch (35/25) Rest 5 min AMRAP 7 100m run 4..8..12..16 DB Hang C & J Single DB Box Step OversRX+ 50/35 C2B Scaled/Masters 10/8 cal row…8/6 cal bike HR Push Up DB Front Rack Lunge (20/15) Ring Rows Alt DB Snatch (20/25) Box Step OverRead more

CrossFit VU – CrossFit Warm Up Barbell Prep Strength Clean and Jerk (Build up close to the final bar weight for the Metcon ) 15 min Metcon (5 Rounds for time) Every 4 mins x 5 rounds 3 C & J 50 DU 15 KB/DB Goblet Squat (53/35)(35/26) C & J weights 135/95 155/105 175/115 185/125 205/135 *75 SURX+ 165/115 185/125 205/135 225/155 245/165 Scaled/Masters 95/65 115/85 135/95 155/105 165/115Read more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 40-20-10 Cal Row Box Jumps (24/20) SA DB OH Lunge (35/25) 40-20-10 Cal Bike Box Jumps DBL DB Deadlift30 min cap RX+ 50/35Read more

CrossFit VU – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 50 ft) *Add 5 burpees after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click hereRead more

CrossFit VU – CrossFit Metcon (No Measure) For quality 5 min cardio 150’ KB Farmers Carry 4 min cardio 150’ SA OH KB Carry 3 min cardio 150’ KB Mixed Carry 2 min cardio 150’ KB Front Rack Carry 1 min cardio25 min cap Cool Down ROMWODRead more