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
Warm-up (No Measure)
Warm up:
with a partner row 2k and switch every 250m. Start at a slower pace and get faster each set.
** while waiting, stretch out/roll as needed.
-10 ALT frankensteins
-10 alt quad stretching
-5 inchworms
-3/3 worlds greatest.
Warm-up (No Measure)
Specific warm up
2 Rds of 3 reps of each movement building to your weight and feeling loose upon starting your workout.
Metcon (No Measure)
E2MOTM X 10 SETS
MIN 0: 6/6 DB Hang Pwr Clean 2 OH + 6 BBJs
MIN 2: 12 ALT DB Snatch + 5-8 reps strict Pull Ups
RX: DB 35/20# Box 24/20″
RX+: DB 50/35# C2B pull ups Box 24/20″
any time remaining in 2 mins is rest.