Monday

21
Nov

Monday

Announcements

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
Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers!

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 min cardio

Into..

2 rounds

5 RDL

5/5 elbow punches

5 strict press

5 front squat

5/5 groiners

5/5 Alt V Ups

5 RKBS

Review Complex

Strength

Bella Complex (1 x 1)

1 Clean + 1 S2O + 1 Front Squat + 1 S2O
15 min clock

Build to mod/heavy

Aim for ~70-75% of 1RM C&J

Power or Squat/Push or Split Jerk

Metcon

Metcon (Weight)

EMOM x 12

Min 1- 3 Power Cleans + 3 Hang Squat Cleans + 3 S2O (115/75)(95/65)

Min 2- 10 KBS (53/35)(35/26)
RX+

135/95

70/53

Scaled

Less weight