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

CrossFit VU – CrossFit WOD 22 RX (AMRAP – Reps) 22min AMRAP w/ Partner -22 Syncro Burpees -22 T2B -22 Cal AAB/Row -22 Syncro KBS 53#/35# -22 Lateral Burpees -22 Power Cleans 135#/95# -22 Syncro Abmat situps -22 Front squats 135#/95# -22 Cal AAB/Row -22 Syncro Reverse Lunges -22 Push ups -22 Cal Row/AAB -22 Syncro ALT DB/KB Snatches 50#/35# -22 R DB/KB Push Press 50/35# -22 L DB/KB Push Press 50/35# -22 Syncro Air Squats -22 C2B/Pull ups -22 WBS 30#/20# -22 Syncro Slam Balls 30#/20# -22 Back squats 135#/95# -22 Push Jerks 135#/95# -22 Syncro Burpees @min 22 we will take a moment of silence for the ones we have lost. WOD 22 Scaled (AMRAP – Reps) 22min AMRAP w/ Partner -22 Syncro Burpees -22 HLR/Rev crunch -22 Cal AAB/Row -22 Syncro KBS 44/35/24# -22 Lateral Burpees -22 Power Cleans 95/65# or less -22 Syncro Abmat situps -22...Read more

CrossFit VU – CrossFit Warm Up 25 DU or SU 5/5 Toy Soldiers 5 inchworms 5/5 banded high pull 5/5 banded shoulder press 5 shuttle runs Review DB movements Metcon (AMRAP – Reps) Every 3:30 x 6 sets 50 DU 15 HSPU 10 DB Hang Power Clean (35/20) *rd 2/4/6 DB Push Press Max shuttle run in time remaining Rest 2 min b/T setsRX+ Strict HSPU 50/35 Scaled/Masters 50 SU 15 HR Push Ups 10 DB Hang Power Clean (20/15) Max Shuttle RunsRead more

CrossFit VU – CrossFit Warm Up Barbell Prep Strength Back Squat (2 x 5 @ 75-80% 2 x 3 @ 80-85% 2 x 1 @ 88-92%) 25 min clock Metcon (Time) 2 rounds for time 30 BJO (24/20) 30 Power Snatch (75/55) 30 Pull Ups *rd 2 30 thrusters 15 min capRX+ 95/65 C2B Scaled/Masters 2 rounds 20 Box Step Overs 20 Power Snatch (65/45) 20 ring rowsRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 2:30 x 6 100 DU 15 HSPU Max Shuttle Run in time remaining Rest 1:1Read more