Saturday

1
Jan

Saturday

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

View Public Whiteboard

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)