Announcements

Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.
Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2 Sets (8:00 Cap)

10 Cat Cows

10 Moose Antlers

10 Push-Up to Pike

10 Alt. Groiners

Into…

2 Sets

7 Barbell Deadlifts

7 Barbell High Pulls

7 Elbow Punches

7 Barbell Strict Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

2 TNG Power Cleans

+

1 Shoulder to Overhead

(Score is Weight)

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#