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 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

4 Hang Snatch High Pull

+

3 Hang Muscle Snatch

+

2 Overhead Squat

+

1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row

9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Side Plank (R)

1:00 Elbow Plank

1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)