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 27 & 28 **NO 5AM**
DECEMBER 31ST CLOSED
JANUARY 1ST CLOSED

CrossFit VU – CrossFit

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Warm-up

MOB, Go over the movements, and then warm up for 12mins to your working loads for the WOD.

Metcon (No Measure)

E2MOT2M for 24 mins (4 sets) alternate between

-10/10 DB bulgarian split squats

-5-10 Strict Pull ups right into AMRAP kipping Pull ups

-Deadlift 5-10 tough reps
scaled:

-light DB’s or no DBs

-ring rows or vertical banded strict pull ups.

rest is between movements. ideal working time is 75 secs per movement.

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