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.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

250/200m Row

8 Up-Downs

5/5 DB Deadlifts

6/6 DB Curl To Press

7/7 Single Arm Ring Row

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Ring Muscle-Up

BEG – Practice Low-Ring Transitions

INT – Practice Jumping Ring Muscle-Ups

ADV – Practice Strict Ring Muscle-Ups

(No Measure)

Workout

Metcon (Time)

FOR TIME

12-9-6

Ring Muscle-Ups

DB Devil’s Press (50/35)|(35/20)

DB Suitcase Lunges*

*L+R = 1-Rep

(Score is Time)

KG DB: (22.5/15)|(15/10)

RMU Option 1: Jumping RMU

RMU Option 2: Pull-Ups or Ring Rows