Friday

19
Nov

Friday

Announcements

Thanksgiving Hours
Weds 11/25- No 630pm
Thurs 11/26- Closed
Fri- 11/27 Closed
Saturday- OPEN FOR A BIG Class and team WOD!

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Shoulder Taps

5/5 Single Arm DB Press

10 PVC Pass Thru

:30 Hollow Hold

Following the warm-up, review the OH movements for the workout.

Strength

Shoulder Press (Build to a 2RM Strict Press)

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Strict Press*

*Testing week for start of strength cycle

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

5 DB Renegade Rows (35/20)(25/15)

12 DB Push Press

200m Run*

(Score is Rounds + Reps)
RX +

50/35

Scaled

Knee push up for renegade rows

Less weight