CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 cossack squats 3/3 t spine rotations 3/3 bird dogs 10 wrist rocks Barbell Prep Strength Front Squat (4 x 3) 70% 72% 75% 75% Pause 3 sec in bottom on first rep 15-20 min Metcon Metcon (Time) For time 75 WB (20/14) Into.. 2 rounds 15-10-5 DB Hang Power Clean (35/20)(25/15) Pull Ups 16 min capRX+ 50/35 100 WB C2B Scaled Less weight RR Fewer repsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Agility ladder 6-7 min 1 min row 1 min bike 6 burpees 25 SU/DU Metcon Underwater (AMRAP – Reps) 4 rounds 1 min on/ 1 min off each station Station 1- Row Station 2- Burpee Station 3- Bike Station 4- SURX+ DURead more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) Teams of 2 Follow the leader style 2 rounds 250/200m row 10 Clean & Jerk (95/65)(75/55) 90 DU 10 Clean & Jerk 250/200m row At 15:00 2 rounds 250/200m row 10 OHS 90 DU 10 OHS 250/200m row 30 min clock18/15 cal bike Scaled 90 SU Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 downdog 3/3 box step ups 3/3 worlds greatest on box 3/3 SA banded strict press 10 banded good mornings 10 banded pull aparts Review Strict Press Warm-up (No Measure) :30 downdog 3/3 box step ups 3/3 worlds greatest on box 3/3 SA banded strict press 10 banded good mornings 10 banded pull aparts Review Strict Press Strength Shoulder Press (1 x 1) 1RM! 15 min Metcon Metcon (Time) For time 20 Single DB Box Step Ups (24/20)(35/20)(25/15) 40 Alt DB Snatch 20 DB Box Step Ups 30 Alt DB Snatch 20 DB Box Step Ups 20 Alt DB Snatch 15 min capRX+ 50/35 Scaled Less weight Fewer repsRead more