Friday

16
Sep

Friday

Announcements

Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

500m Row

w/ Remaining Time,

AMRAP of:

6 Up Downs

8 Slam Ball Deadlifts*

10 Step Ups**

*At 5:00, switch to Slam Balls

**At 5:00, swap for DB Box Step Ups

Workout

Metcon (No Measure)

EMOM x 20 MINUTES*

MIN 1 – 25 Slam Balls (30/20)|(20/10)

MIN 2 – 20/15 Cal Row

MIN 3 – 15 Toes to Bar

MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)

MIN 5 – REST

*Option for Bonus 5th Round for an EMOM x 25!

(No Measure)

KG SB: (15/10)|(10/5)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Forearm Smash (R + L)

5:00 Foam Roll Hamstrings + Lats

(No Measure)