WOD

Announcements

**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

Coaches will lead a good dynamic warm up. Foam roll lower body as you come in.

Metcon

BRING YOUR OWN JUMP ROPE!

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets) for times:

800 Meter Run

40 Double-Unders

20 Pull-Ups
Rx+

800 Meter Run

50 Double-Unders

20 Chest-to-Bar Pull-Ups

Metcon (4 Rounds for time)

Intermediate

Every 8 minutes, for 32 minutes (4 sets) for times:

600 Meter Run

40 Double-Unders or 80 singles

20 Assisted Pull-Ups or jumping pull-ups

Metcon (4 Rounds for time)

Beginner

Every 8 minutes, for 32 minutes (4 sets) for times:

400 Meter Run

80 Single under

20 Ring Rows

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