Announcements

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
Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers!

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

3 SETS (8:00 CAP… Get as far as you can)

200m Run

10 Up-Downs

8 Deadbugs

8 Push-Up to Pike

10 Barbell RDL

Strength

Deadlift (Build to a Heavy 5-Rep “Library” Deadlift*)

ON A 20:00 RUNNING CLOCK…

*All lifts must be “library” quiet.

(Score is Weight)

Workout

DIANE (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Handstand Push-up

(Score is Time)

KG BB: (100/70)|(70/55)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press