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

As you come in start foam rolling the hamstrings and glutes. Aslo hit your back and lats.

Weightlifting

You will have 20 minutes to Deadlift

Deadlift (6, 6, 4, 4, 4, 2, 2)

Metcon

Metcon (AMRAP – Reps)

8 Minute Ascending AMRAP:

3 Burpees over the Bar (lateral)

3 Deadlifts (135/95)

3 Pull-ups

6 Burpees over the bar

6 Deadlifts

6 Pull -ups

9 ….

9….

9….

and so on… Increasing by 3 reps each round
Rx+

Deadlifts @ 155/105

C2B Pull-Ups

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