HERO WEEK: Day 1 “Tommy Mac”

6
Nov

HERO WEEK: Day 1 “Tommy Mac”

Announcements

Upcoming Events for 2022:
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

Veterans HERO WEEK Nov 7-11:
One hero, five days, HARD WORK gettin done. Murph will be the capstone of the week & have 3 classes on

Friday: 5am/830am/5pm. Closed Saturday, Nov 12, in Observance of Veterans Day.

CrossFit VU – CrossFit

Warm-up

2 rounds

3/3 worlds greatest

5 Superman’s

5/5 SL Glute Bridge

5 up downs

Barbell Prep

Tommy Mac (Time)

2 Rounds For Time:
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
30 min cap

Scaled

less weight

fewer reps


Learn more about Tommy Mac 

https://wodwell.com/wod/tommy-mac/