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

Halo (grab boxes)

Barbell Prep

Strength

1 Clean Pull + 2 Squat Cleans (5 sets @ 75-85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Box Jump Overs (24/20)

8 Pull Ups

6 Power Cleans (155/105)(135/95)
RX+

BMU

185/125

Scaled

less weight

RR

Step Overs