Announcements
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Row*
10 Jumping Groiners
10 Supermans
7 Goblet Kang Squat**
*Increase pace each Round (EZ → Mod → Hard)
**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats
Strength
Back Squat (6-6-6-6)
Tempo (2121) @ Heavy
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
9-15-21-27-21-15-9*
Cal Row
KB Goblet Squats (70/53)|(53/35)
*Alt. Calories: 7-12-15-21-15-12-7
(Score is Time)
KG KB: (32/24)|(24/16)