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)

AMRAP x 8 MINUTES*

:45 Bike (ez)

10 Inchworm + Downward Dog

10 Scap Pull-Ups

10 Tuck-Ups

*At 4:00 switch to:

:45 (mod)

10 Groiners

10 Ring Rows

10 Sit-Ups

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)

15 Bench Dips

(No Measure)

Workout

Metcon (Calories)

EMOM x 20 MINUTES

MIN 1&2 – Max Cal Bike

MIN 3&4 – AMRAP of Couplet

MIN 5 – Rest

*1 Round of Couplet is…

5 C2B Pull-Ups

10 Sit-Ups

20 Mountain Climbers

(Score is Total Cals)