CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 100 Hang Power Clean (135/95) Rest 2 min 100 Burpee Box Jumps (24/20) 22 min capRX+ 155/105 Scaled/Masters 80 HPC (115/85) 80 Burpee Box Step UpsRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 4:00 x 5 sets 400m run 16 Alt DB Snatch (50/35) Max Pull Up in time remaining Rest 2 min b/t setsRX+ 70/50 RMU Scaled/Masters 300m run 16 Alt DB Snatch (35/20) Max RRRead more

CrossFit VU – CrossFit Warm up Line Drills 2 rounds 100m run 7 KB SDLHP 5/5 SA KB BOR Primer 2 rounds 100m run 6 Alt DB Snatch 5 Pull Ups/RMU Metcon (AMRAP – Reps) Every 4:00 x 5 sets 400m run 16 Alt DB Snatch (50/35) Max Pull Up in time remaining Rest 2 min b/t sets *2 min stagger start if big classRX+ 70/50 RMU Scaled/Masters 300m run 16 Alt DB Snatch (35/20) Max RRRead more

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 15 Min 1- :45 Wall Sit Min 2- 10 Box Shoot Through Min 3- 12 Rotational Ball Slams (20/10) Cool Down ROMWODRead more

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 15 Min 1- 5 Shuttle Runs Min 2- 10 Box Shoot Through Min 3- 12 Alt Rotational Ball Slams (20/10) Cool Down ROMWODRead more