CrossFit – Fri, Nov 18

17
Nov

CrossFit – Fri, Nov 18

Announcements

Upcoming Events for 2022:
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.

-Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Warm-up

30 SU or DU

3/3 Samson

5 Med ball Cleans

5 Med ball Push Press

Barbell Prep

1 Clean High Pull + 1 Hang Muscle Clean + 1 Tall Clean (EMOM x 8 )

Can build lightly across

Metcon (Time)

4 RFT

50 DU

30 WB (20/14)

10-8-6-4 C & J

135/95

155/105

185/125

205/145

20 min cap
RX+

155/105

185/125

225/155

245/175

Scaled

less weight

75 SU