Announcements

Thanksgiving Hours
Weds 11/25- No 630pm
Thurs 11/26- Closed
Fri- 11/27 Closed
Saturday- OPEN FOR A BIG Class and team WOD!

CrossFit VU – CrossFit

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Metcon (Time)

RX For time:

50 Kettlebell Swings

40 Walking Lunges with Farmer’s Carry (DB)

30 Burpees

20 Dumbbell Thrusters

10 Pull-ups

20 Dumbbell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

Men: 53 lb. KB & 35 lb. DB

Women: 35 lb. KB & 20 lb. DB

Rx+

Men: 70 lb. KB & 50 lb. DB & Bar Muscle-ups

Women: 44 lb KB & 35 lb. DB & C2B-PU or BMU
scaled Metcon (Time)

For time:

50 Kettlebell Swings

40 Walking Lunges with Farmer’s Carry (DB)

30 Burpees

20 Dumbbell Thrusters

10 Ring Rows

20 Dumbbell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

Men: 44/35 lb. KB & 35lb DB

Women: 24/18 lb. KB & 20 lb. DB

-use less weight if needed.

-squat to a target if needed.

-Scale Reps 5-10 reps less each movement the whole way through.