CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Reps) AMRAP 6 400m run (together) 40 alt DB Snatches (35/20)(25/15) Max cal row in time remaining -rest 1 min- AMRAP 6 400m run 30 Single DB Box Step Overs (24/20) Max cal row in time remaining -rest 1 min- AMRAP 6 400m run 20 SA DB OH lunge (L/R = 1) Max cal row in time remaining -rest 1 min- AMRAP 2 Max burpee pull ups *take turns on the rower/burpee pull ups as you wish to accumulate calories/reps *partition DB reps as needed *score is total amount of calories + burpee pull up/BMU repsRX+ Burpee BMU Scaled Less weight 200-300m run Burpee ring rowsRead more

CrossFit VU – VU Core View Public Whiteboard Metcon Metcon (AMRAP – Reps) Tabata 20 sec on 10 sec off x 8 Turkish sit up Plank TwistsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 KB Windmills 3/3 SA KB BOR :15 plank 5 KB DL :15 hollow hold Review movements Metcon Metcon (No Measure) AMRAP 20 2/2 KB Turkish Get Up 4/4 DB ‘no push up’ renegade row 6 Sandbag Over Shoulder :30 hollow body flutter kicks Cool Down ROMWODRead more

CrossFit VU – VU Core View Public WhiteboardRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 45 sec on/15 sec off Min 1- Row Min 2- Flow Stretching *partner up if its a big class Stand rowers out of the way, Grab barbells Review Snatch Strength Snatch (3 x 2 ) *1 sec pause at knee Working sets at 77-80% 15 min clock Metcon Metcon (Time) ‘Jackie Snatches’ For time 1000m row 50 Power Snatch 45#/35# 30 pull ups *for a big class partner up and stagger start12 min cap RX+ C2B Scaled RRRead more