Friday

9
Dec

Friday

Announcements

Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 min bike or row

Into..

5 kang squats (take from rig)

5/5 Alt V ups

5/5 DB DL b/t feet

5/5 DB Hang Snatch

5 WB Squats

Into..

Back Squat Prep

Strength

Back Squat (3 x 3)

15 min clock

80-85% across working sets

Take 7-8 min to build up

Metcon

Metcon (Time)

For time

50 WB (20/14)

40/30 cal row or 30/20 cal bike

30 TTB

20 Alt DB Snatch (35/20)(25/15)

30 TTB

40/30 cal row

50 WB

20 min cap
RX+

50/35

Scaled

Cut reps down by 10

HKR