Announcements

Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.
Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2 SETS (8:00 Cap…get as far as you can!)

1:00 Row @ Mod Pace

8 Cat-Cow

8 Arm Haulers

8 Alt. Side Lunges

Into…

2 SETS

:30 Row @ Hard Pace

10 Single DB Front Squats

10 Single DB Strict Press
COACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster-Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1000/800m Row

15 Thruster-Jerk (155/105)|(115/75)

750/500m Row

21 Shoulder to OH

(Score is Time)

KG BB: (70/47.5)|(52.5/35)