Announcements

Jan 2024 Dates to remember:

• Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm.
• WLC starts Jan 8, 2024.

CrossFit VU – CrossFit

Warm up

AMRAP 7

1 min Row or Bike

5/5 Reverse Lunges

10 standing calf raises

Review DBL DB Box Step Over

Primer

2 rounds

20 SU/DU

4 DBL DB Box Step Over

6 cal row or 5 cal bike

Metcon (Time)

4 rounds

75 DU

15 DBL DB Box Step Over (24/20)(35/20)

25 cal row or 20 cal Bike

22 min cap
RX+

50/35

Scaled/Masters

75 SU

15 DBL DB Box Step Over (25/15)

20 cal row

Cool Down

2:00 Slow Row or Bike

:30/:30 Box Elevated Pigeon