WOD

Announcements

HERO WEEK Nov 5-9, 2018. We will be closed Saturday, Nov 10th and Monday Nov 12th in Observance of Veterans Day. We will resume regular schedule Tuesday. Home wods will be provided.
**THANKSGIVING HOLIDAY HOURS**
Closed Thursday Nov 22nd and Friday Nov 23rd. Open Saturday Nov 24th for 8:30 am class.

CrossFit VU – CrossFit

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Warm-up

Foam roll and take a quick run to get loose.

Metcon

Metcon (10 Rounds for reps)

10 1-minute rounds of:

25 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.
Rx+

Men: 175 lb.

Women: 115 lb.

Metcon (10 Rounds for reps)

Intermediate Option

10 1-minute rounds of:

20 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.

Women: 95 lb.
Scaling

Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

Metcon (10 Rounds for reps)

Beginner Option

10 1-minute rounds of:

10 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.

Women: 65 lb.

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