CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 1 min couch stretch 1 min hamstring stretch 2 rounds 200m run 1 min row or bike 5 scap push ups 5 tuck ups 5 box step overs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 3..6..9..12 Cal Row HR Push Ups Rest 2 min AMRAP 7 3..6..9..12 Cal Bike Box Jump Overs (24/20) Rest 2 min AMRAP 7 3..6..9..12 100m run V UpsRX+ HSPU TTB Scaled Step overs Alt V UpsRead more

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 3/3 Samson 3/3 cossack squats :30 plank 3/3 bear to bridge Barbell Prep Strength Clean and Jerk (1 x 1) 2 @ 80% 2 @ 85% 1 @ 88% 1 @ 88% 20 min clock Metcon Metcon (Weight) EMOM x 15 Min 1- 5 DBL KB Hang C & J (44/35)(35/26) + 6 Lateral BB Burpees Min 2- 5/5 BB Front Rack Reverse Lunge (95/65)(75/55) + 6 Pull Ups Min 3- RestRX+ 53/35 115/85 BMU Add 1 rep to everythung except BMU Scaled Less weight RRRead more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) ‘The VU Capitol’ Teams of 2 40 power snatch (135/95) 1 mile run (together) 300m DBL KB Farmers Carry (53/35)(35/26) 300m Sandbag Bear Hug Carry (75/50) *split the reps/carry’s as you wish 30 min capRX+ 155/105 70/53 100/75 Scaled Less weight 800m runRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 DU or SU 3 updowns 3/3 birddogs 5/5 shoulder taps Review Strict Press Strength Shoulder Press (4 x 3 ) 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 15 min clock Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 25 DU 12 alt DB Snatch (35/20)(25/15) 8 burpees Rest 2 min AMRAP 5 25 DU 12 DB Thrusters 8 burpees Rest 2 min AMRAP 2 Max Devil’s PressRX+ 50/35 Scaled Less weight 50 SURead more

CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- Box Shoot Through Min 2- KB Side Chops Min 3- 150′ Sled Push Min 4- Inverted Barbell Row (supine grip) Min 5- Hollow Rocks Cool Down ROMWODRead more