WOD

Announcements

**CHRISTMAS AND NEW YEARS HOLIDAY HOURS**
DECEMBER 24TH 8:30 CLASS ONLY
DECEMBER 25TH CLOSED
DECEMBER 26TH 8:30, 4:30, AND 5:30 CLASSES ONLY
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED

CrossFit VU – CrossFit

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Metcon (Weight)

10mins to Lift and warm up

then

Every 3mins on the 3mins for 15mins

-3 Hang Power cleans+2 Jerks
Use the warm up time properly to build up for the complex. You may add weight ea set during the E2MOT2M or go across at a load of your choice. ( get strong)

Metcon (Weight)

10mins to Lift and warm up

then

Every 3mins on the 3mins for 15mins

-3 Hang Power cleans+2 Jerks
Use the warm up time properly to build up for the complex. You may add weight ea set during the E2MOT2M or go across at a load of your choice. ( get strong)

Accessory Work

Post weightlifting:

3rds:

-15-30 sit ups

-10 push ups or 5-10 weighted push ups

-5-7 slow and controlled Barbell/lightweight good-mornings

*Roll out from head to toe for at least 7mins when finished

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