Saturday

18
Dec

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 – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt. Groiners

5 Bootstrappers

5 Pike Push-Ups

10 Jumping Air Squats

Immediately Into…

AMRAP x 4 MINUTES

10 Barbell DL

5 Hang Muscle Cleans

5 Shoulder Press

10 Push Press

Strength

Push Jerk (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk*

*Option to come from the floor or the rack.

(Score is Weight)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

HERO WORKOUT

“PARTNER DT”

10 ROUNDS FOR TIME*

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans

6 Push Jerks

*”You Go, I Go” style. Partner 1 completes a full round while Partner 2 rests.

(Score is Time)