CrossFit VU – CrossFit Warm Up Barbell Prep Strength Back Squat (Set 1- Max reps at 85% Set 2- Max reps at 75% Set 3- Max reps at 65% *Rest 3-4 min b/t sets) 30 min Metcon (AMRAP – Rounds and Reps) AMRAP 8 25 DU 8 Alt DB Snatch (35/25) 25 DU 8 DB Burpee DL *one DBRX+ 50/35 DB Squat Snatch Scaled/Masters 25 SU 8 Alt DB Snatch (20/15) 25 SU 8 up downsRead more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 50 SDLHP (95/65) 100 cal row 50 C & J (135/95) 100 Pull Ups 25 min capRX+ 115/75 155/105 C2BRead more

CrossFit VU – CrossFit Warm Up 2 rounds 10 PVC Pass Thru 10 PVC Around the World 10 hollow rocks 5 jumping air squats 5/5 banded strict press Strength 1 Push Press + 1 Push Jerk (Build to a heavy ) 15-18 min Metcon (Time) For time 21-15-9 Devils Press (35/20) TTB 12min capRX+ 50/35 Scaled/Masters 15-12-9 Devils Press (20/15) HKRRead more

CrossFit VU – CrossFit Metcon (Time) For time 150’ Sandbag carry (75/50) 40 cal row or 35cal bike 150’ Sandbag carry 30 cal row or 25 calbike 150’ Sandbag carry 20 cal row or 15 cal bike 150’ sandbag carry20min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 5 WB Deadlifts 5 WB Push Press 5 WB Front Squats 5 Up Downs Barbell Prep Metcon (Weight) EMOM x 30 5 WB (20/14) 3 Lateral burpees 1 Squat Clean *Rest & increase weight every 5th min **Begin Clean at 60-65% aim to finish at 85-90% Rx+ WB 30/20 Scale/Masters 5 WB (14/10) 3 Lateral UpDowns 1 Clean @ mod-heavyRead more