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)

AMRAP x 7 MINUTES

100m run

:45 Plank

8 Scap Pull-Ups*

8 Up-Downs*

:30 Rest

*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)

Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees

Then prep with Line Drills (25’ each movement)…

Knees to Chest

Heels to Butt

Toe Walk

Heel Walk

High Knees

Butt Kickers

Karaokes (Down and Back)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

21 Sit-Ups*

15 Pull-Ups

9 Burpees

*GHD Optional

(Score is Time)