Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (No Measure)

3 Rounds of:

200m Run

15 Air Squats

10 Push-Ups

5 Strict Pull-Ups

Metcon

Metcon (Time)

5 RFT:

2 Legless Rope Climb

4 Bar MU (Sub: Burpee Pull-Ups)

6 OHS (155/110)

8 Barbell Roll Outs

10 Back Rack Lunges

*200m Run Btwn Rds
35:00 CAP