Announcements

Closed Monday Sept 6th in observance of Labor day.

CrossFit VU – NC60

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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.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

16 Shoulder to Overhead (115/75)|(75/55)

250/200m Row

8 Power Snatch

500/400m Row

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

8 Shoulder to Overhead (115/75)|(75/55)

8 Power Snatch

8 Shoulder to Overhead

*P1 completes 1 full round while P2 rows for max meters.

(Score is Meters)

KG BB: (50/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Roll-Out (1:30 Each Side)

40 Light Banded Face Pulls

3:00 Lat Roll-Out (1:30 Each Side)

40 Light Band Pull Aparts

(No Measure)