Friday

18
Nov

Friday

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Halo..

Into..

25 SU

5 Front Squats w/ WB

5 push press w/ WB

5 burpees

Into..

Back Squat Prep

Strength

Paused Back Squat (1 x 2)

Paused Back Squat
5 sec pause in the bottom

15 min clock

Build to a moderate weight

Metcon

Metcon (Time)

2 sets

50 WB (20/14)

50 DU

20 burpees

-Rest 1 min between sets-
15 min cap

*Score is total time including rest

RX+

30/20

Scaled

30-40 WB

Less weight

100 SU

Up downs