CrossFit VU – CrossFit Metcon (Time) For time 30-20-10 Slam Ball (20/10) Bike Cals DB Renegade Row (50/35) *no push upRX+ 30/20 Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm up 10-8-6-4-2 Lateral Box Step Up (split reps) Deadbugs Up downs Review Back Squat Strength Paused Back Squat (5 x 3 @ 70-75%) Paused Back Squat2 sec pause 20 min Metcon (Time) 3 RFT 15 Burpee Box Jump (24/20) 15 Hang Power Clean (95/65) 11 min capRX+ 115/85 Scaled/Masters 10-15 Burpee Box Step Overs 10-15 HPC (75/55)Read more

CrossFit VU – CrossFit Strength Paused Back Squat (5 x 3 @ 70-75%) Paused Back Squat2 sec pause Metcon (Time) 3 RFT 15 Burpee Box Jump (24/20) 15 Hang Power Clean (95/65)RX+ 115/85Read more

CrossFit VU – CrossFit Metcon (Time) For Time 400m Run 30 dbl DB DL 50/35 30 Pull Up 150 DU 30 TTB 30 dbl DB DL 400m RunRX+ DL 70/50 40 C2B 40 TTB Scale/Masters: 300m Run 30 dbl DB DL 35/25 30 Ring Rows 150 SU 30 HKR 30 dbl DB DL 300m RunRead more

CrossFit VU – CrossFit Warm Up AMRAP 7 10 banded good morning 5 scap pull ups 5 kip swings 10 mountain climbers 100m run Review movements Primer 5 DBL DB DL 5 Pull Up/RR 25 DU/SU 5 TTB/HKR 5 DBL DB DL Metcon (Time) For Time 400m Run 30 DBL DB DL (50/35) 30 Pull Up 150 DU 30 TTB 30 DBL DB DL 400m Run 18 min capRX+ DL 70/50 40 C2B 40 TTB Scale/Masters: 300m Run 30 dbl DB DL (35/25) 30 Ring Rows 150 SU 30 HKR 30 dbl DB DL 300m RunRead more