Announcements

Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD
Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers!

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :40 Lung + Lunge + Squat

Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press

Min 3 – :40 Shoulder Taps

Into…

EMOM x 6 MINUTES

Min 1 – :40 Box Step Overs

Min 2 – 10 Slam Ball G2O + 5 Tuck Jumps

Min 3 – :40 Slow Deadbugs

Workout

Metcon (Time)

FOR TIME*

50 Box Jump Overs (24/20)

100 Sit-Ups**

25 Box Jump Overs

50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/10)

**SB Weighted Optional

(Score is Time)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Elbow to Instep (R)

2:00 Twisted Cross (L)

2:00 Elbow to Instep (L)

1:00 Knee Hug (R)

1:00 Knee Hug (L)

(No Measure)