Announcements

“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

15 PVC Pass Through

7 Cuban Press

5 PVC OHS

Extended Warm-up

Metcon (No Measure)

FOR QUALITY

200m Nasal Breathing Only Jog

10 Behind Neck Wide Grip Press

200m Nasal Breathing Only Jog

10 Behind Neck Wide Grip Push Press

200m Nasal Breathing Only Jog

10 Heaving Power Snatch Balance

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Power Snatch (135/95)|(95/65)

400m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (AMRAP – Reps)

4 ROUNDS FOR REPS*

:30 Plate Hollow Flutters

:30 Plate Gun Hold

*Must be done without setting the plate down at all.

Hold Plate at Extension Over Chest.

(Score is Reps)