WOD

CrossFit VU – CrossFit

**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE.”

Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

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Metcon (4 Rounds for reps)

“The Return of KB Hell” part 4

2 Rounds for Reps: 44/24# use DBs if needed

AMRAP 1min of Left arm RKBS

rest 30 secs

AMRAP 1min of Right arm RKBS

rest 30 secs

AMRAP 1min of Left arm KB Cleans

rest 30 secs

AMRAP 1min of Right arm KB Cleans

rest 30 secs

AMRAP 1min of Left arm KB S2OH

rest 30 secs

AMRAP 1min of Right arm KB S2OH

rest 30 secs

AMRAP 1min of Left arm KB Windmill

rest 30 secs

AMRAP 1min of Right arm KB Windmill

rest 30 secs
RX+ 53/35#

DO NOT DROP THE KETTLE BELL! YOU’LL HAVE AN IMMEDIATE 20 BURPEE PENALTY.

4 Scores will be recorded each movement (combine left and right)

Demo KB Windmill: please watch

https://youtu.be/AOtN_MbKU94

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