Announcements

Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Up-Downs

8 KB Deadlift

8 Scap Pull-Ups

Into…

2 ROUNDS

6 Burpees

6 Russian KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Workout

Metcon (Time)

10 ROUNDS FOR TIME

3 Bar Muscle-Ups

6 Burpees to Plate

9 Kettlebell Swings (53/35)|(35/26)

(Score is Time)
RX+

70/53

Scaled

6-8 rounds

C2B/Pull Ups/RR

Less weight KB

*20 min cap

Finisher

Tabata Abs

8 rounds

Coaches choice