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

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Barbell Prep Strength Deadlift (3 x 5 ) 5 @ 70% 5 @ 75% 5 @ 80% 20 min clock Metcon Metcon (Time) For time 21 DL (155/105) (135/95) 21 BJO (24/20) 21 Pull Ups 15 HPC 15 BJO 15 C2B 9 S2O 9 BJO 9 BMU *must step down on BJO14 min cap RX+ 185/125 27-21-15 Scaled Less weight Step overs RR/banded pull ups/burpee pull upsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills 6-7 min 200m run 250/200m row or 12/10 cal bike 3 burpees over erg 4 sandbag over shoulder 6 ab mat sit ups 15 SU/DU Metcon Metcon (AMRAP – Reps) Every 6 min x 4 rounds Rest 2 min b/t rounds Rd 1 800m run Max Sandbag Over Shoulder (100/75)(75/50) in time remaining Rd 2 1000/800m Row Max Burpees Over Erg in time remaining Rd 3 70/50 cal Bike Max Ab Mat Sit Ups in time remaining Rd 4 800m run Max DU in time remaining *Goal is to have atleast 1 min for max reps partRX+ TTB 150/100 Scaled 400-600m run SURead more