Announcements

WOD Events in Feburary:
-Sat Feb 13th FBI Agent Partner wod. Free trials are welcome!
-Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

20 Single Unders

8/8 Single Arm KB Strict Press

10 Slow Air Squats

12 Ring Rows

Workout

Metcon (No Measure)

WORKOUT

EMOM x 30 MINUTES

MIN 1 – 5-7 Ring Muscle-Ups

MIN 2 – 60 Double Unders

MIN 3 – 20 Russian KB Swings (70/53)|(53/35)

MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats

MIN 5 – :50 Single Arm KB Front Rack Hold*

*Switch arms at :25 mark

(No Measure)

KG KB: (32/24)|(24/16)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Strict Ring or Bar Pull-Ups