Friday

21
Oct

Friday

Announcements

Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Up-Downs

5 BB Deadlift

5 BB Hang Muscle Clean + OH Press

5 False Grip Ring Rows

Skill

Metcon (No Measure)

SKILL

3-4 SETS

3 Unbroken Ring Muscle-Ups

-Rest as needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

18 Hang Clean and Jerks (115/75)|(75/55)

6 Ring Muscle-Ups

15 Hang Power Clean and Jerk

6 Ring Muscle-Ups

12 Hang Power Clean and Jerk

6 Ring Muscle-Ups

9 Hang Power Clean and Jerks

(Score is Time)

KG BB: (52.5/35)|(35/25)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Burpee Pull-Ups