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 – NC60
Warm-up
Warm-up (No Measure)
3 SETS (10:00 Cap)
:30 Superman Hold
:30 Hollow Body Hold
5/5 Tempo SA Ring Rows (2111)
7/7 Single Leg KB RDL
9 KB Sumo Deadlifts
Workout
Metcon (Time)
WORKOUT
FOR TIME
25-20-15-10-5
Deadlifts (225/155)|(155/105)
2-4-6-8-10
Ring Muscle Ups
(Score is Time)
KG BB: (100/70)|(70/55)
Option 1 RMU: Jumping RMU/BMU
Option 2 RMU: Strict Pull-Up