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)

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