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
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