CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min puppy dog 1 min seated straddle Game time! Tik Tak Toe Barbell/Movement Prep Take 7-8 min to build up in weight Partner Metcon Metcon (Time) Teams of 2 30 burpees 30 Power Snatches (135/95) 30 burpees 30 Clean & Jerks 30 burpees 30 BMU 30 burpeesRX+ 155/105 Scaled Less weight C2B/Pull Ups/Ring Rows 25 min capRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7 100m run 3/3 worlds greatest 3 pike push up 3 Clean High Pull 3 Power Clean + Front Squat Review complex Strength 1 Clean + 2 FS (1 x 1 ) *Build to workout weight 15 min clock Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 100m run 7 DB Push Press (35/25)(20/15) 100m run 3 Squat Clean @ 70% of 1RM Clean (mod/heavy)RX+ 7 HSPU 50/35 Squat Clean 75% Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds :30 cardio 8 plate G2O :15 plank Review movements Metcon Metcon (No Measure) EMOM x 20 40sec on/20 sec off Min 1- Cardio of choice Min 2- Sledge Hammer strikes on tire Min 3- DB Glute Bridge w/ Halo Min 4- Plank Hold on rings Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 3 inchworms w/ push up 3/3 step ups :15 sumo squat hold :15 hollow rocks 5 Snatch Grip DL 5 Snatch High Pull 5 power snatch 5 BTN Snatch Push Press 5 Snatch Balance Review complex Strength Power Snatch Complex (1 x 1) 1 Power Snatch + 1 Snatch Balance60-65% 15 min clock Metcon Metcon (Time) 5 rounds 10 Box Jump (24/20) 10 SDLHP (95/65)(75/55) 12 TTB 15 min capRX+ 115/75 6 rounds Scaled HKR Less weight Step ups 4 rdsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Review Watts/RPM/Pacing/Set Up EMOM x 8 40 sec on/20 sec off Min 1- 20 sec AAB/Echo(hard effort) 20 sec mod effort Min 2- Flow Stretching *partner up for EMOM Metcon 50 cal AAB/Echo (Time) 50 cal Max Effort5 min cap Baseline testing for next cycle 200m cooldown walk after finishing Stay loose on rower while waiting and cheer on your group Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 200m run 5 pull ups 5 push ups 5 air squats **Add 1 rep to each movement every roundScore is rounds + reps RX+ Wear a 20/14# vest Scaled Ring Rows Plate push ups 100m runRead more