CrossFit VU – CrossFit Metcon (Time) 4 Rounds 400m Run 500/400m Row 1.2/1.0 km Bike 30:00 CapScaled/Masters 3 roundsRead more

CrossFit VU – CrossFit Warm up 3 rounds 10/10 Mountain Climbers 8 KB SDLHP 3/3 KB WindMill 3/3 Box Step Ups Review movements Metcon (Time) For time 60 BBJO (24/20) -On the minute 3/3 DB Hang Clean and Jerk (50/35) 15 min capRX+ 70/50 Scaled/Masters 40-50 BBJO or Step Overs (20) On the minute 3/3 DB Hang C & J (25/20) Finisher Tabata 20 sec on / 20 sec off DB Bicep Curls Ab Mat Sit UpsRead more

CrossFit VU – CrossFit Warm up 3 rounds 8 KB Deadlift 5 KB High Pull 3/3 Box Step Ups Review movements Primer 3 DBL DB HPC 5 Ab Mat Sit Ups 7 BJO Metcon (Time) AMRAP 13 7 DBL DB Hang Power Clean (35/25) 10 Ab Mat Sit Ups 12 Box Jump Overs (24/20)RX+ 50/35 30/24 Scaled/Masters 25/20 Step Overs (20) Finisher Tabata 20 sec on / 10 sec off x 8 Alt b/T movements DB Floor Press Banded Pull ApartRead more

CrossFit VU – CrossFit Warm up 3 rounds 8 KB Deadlift 5 KB High Pull 3/3 Box Step Ups Review movements Primer 3 DBL DB HPC 5 Ab Mat Sit Ups 7 BJO Metcon (AMRAP – Rounds and Reps) AMRAP 13 7 DBL DB Hang Power Clean (35/25) 10 Ab Mat Sit Ups 12 Box Jump Overs (24/20)RX+ 50/35 30/24 Scaled/Masters 25/20 Step Overs (20) Finisher Tabata 20 sec on / 10 sec off x 8 Alt b/T movements DB Floor Press Banded Pull ApartRead more

CrossFit VU – CrossFit Metcon (Time) For time 60 BBJO (24/20) -On the minute 3/3 DB Hang Clean and Jerk (50/35) 15 min capRX+ 70 BBJO 70/50Read more