Announcements

Upcoming events

-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

-WHOLE LIFE CHALLENGE JAN 7,2023

CrossFit VU – CrossFit

Warm-up

25 DU or SU

3/3 Cossack squats w/ OH reach

5 Superman’s

5 90/90 hip rotations

Barbell Prep

Strength

1 Clean + 1 Front Squat + 2 Jerks (3-4 sets @ heavy )

20 min

Metcon (Time)

For Time

30-20-10

Deadlift (155/105)(135/95)

TTB

*75 DU after each set

14 min cap
RX+

185/125

Scaled

100 SU

less weight

HKR