CrossFit – Wed, Nov 2

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Nov

CrossFit – Wed, Nov 2

Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.
Veterans HERO WEEK Nov 7-11:
One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day.

CrossFit VU – CrossFit

Warm-up

30 DU or SU

5/5 deadbugs

5/5 90/90 Hip Rotations

3/3 Samson

 :30 sumo squat hold

Barbell Prep

Strength

Front Squat (4 x 3 @ 70-72%

*Tempo 4311)

15 min clock

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

50 DU

10 thrusters (75/55)

12 lateral BB burpees

15 TTB

Rest 2 min

AMRAP 5

Rest 2 min

AMRAP 7

*pick up where you left off
RX+

95/65

Scaled

less weight

HKr