WOD

CrossFit VU – CrossFit Warm up 20 jumping jacks 5/5 T Spine Rotations 10 PVC Pass Thru 20 jumping Jacks 5/5 Lunge w/ Twist 10/10 PVC Around the World Barbell Prep Strength Choose 1 Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor or Heavy 3 rep TNG Squat Snatch 15 min clock Squat Snatch Metcon (AMRAP – Rounds and Reps) AMRAP 8 2…4…6…8 WB (20/14) OHS (75/55) 20 DURX+ 95/65 Scaled/Masters 14/10 65/45 30 SU
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CrossFit VU – CrossFit Strength Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor Squat Snatch (3-3-3-3) RX+ Build to a heavy 3 rep TNG Metcon (AMRAP – Rounds and Reps) AMRAP 8 2…4…6…8 WB (20/14) OHS (75/55) 20 DURX+ 95/65 Scaled/Masters 14/10 65/45 30 SU
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CrossFit VU – CrossFit Warm up 20 jumping jacks 5/5 T Spine Rotations 10 PVC Pass Thru 20 jumping Jacks 5/5 Lunge w/ Twist 10/10 PVC Around the World Barbell Prep Strength Overhead Squat (3-3-3-3-3) Build to a heavy 3 rep OHS* from the floor 15 min clock Squat Snatch (3-3-3-3) RX+ Build to a heavy 3 rep TNG Metcon (AMRAP – Rounds and Reps) AMRAP 8 2…4…6…8 WB (20/14) OHS (75/55) 20 DURX+ 95/65 Scaled/Masters 14/10 65/45 30 SU
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CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 5 100m DBL KB Farmers Carry (53/35) 15 Ab Mat Sit Ups 200m run Rest 2 min b/t setsRX+ 70/53 Scaled/Masters 35/26
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CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 5 100m DBL KB Farmers Carry (53/35) *1 rep 20 Ab Mat Sit Ups 200m run *1 rep Rest 2 min b/t setsRX+ 70/53 Scaled/Masters 35/26
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