Announcements
Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or Bike
Into…
2 ROUNDS
10 Groiners
5/5 SA DB Deadlift
5/5 SA DB Strict Press
5 DB Goblet Squats
1 Round
5/5 DB Snatch
5 DB Front Squat
*Start 1:00 EZ, :30 Moderate, :30 Hard
Workout
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 – Max Alt DB Snatch (35/25)(25/20)
1:00 – Max DB Front Squats (35/25)(25/20)
1:00 – Max Cal Bike Or Row
-Rest 1:00 b/t Sets-
(Score is Reps)
RX +
50/35
Scaled
Less weight
Single DB for squats
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs & Chill!
(No Measure)